Comparing Nutrients in 300 calories Taro ShootsVS Boiled Broccoli

Weight per 300 calories

Taro Shoots

2727g

Boiled Broccoli

857g

Boiled and Drained Broccoli has 3.2 times more energy per unit of mass than Raw Taro Shoots, which is low in comparison to other foods. Taro Shoots having very low energy density.

Which food has more nutrients per 300 calories - Taro Shoots or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Taro Shoots

27%

67%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Taro Shootsvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

2.53%2.45g

Fat

3.62%3.5g

2.45 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.53%0.49g

Saturated Fat

2.1%0.68g

0.49 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

18.8%0.3g

Omega 3

63.8%1g

0.3 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

4.17%0.71g

Omega 6

2.57%0.44g

0.71 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

48.7%63.3g

Carbohydrate

47.3%61.5g

63.3 gvs61.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

Sugars

16.4%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

8.75%6.34g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs6.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%4.2g

NA gvs4.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%0.69g

NA gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

Fiber

74.4%28.3g

NA gvs28.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

45%25g

Protein

36.4%20.4g

25 gvs20.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Taro Shootsvs Boiled Broccoli

9.1%82μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

82 μgvs660 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

91%1.1mg

Vitamin B1

45%0.54mg

Thiamine

1.1 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

105%1.36mg

Vitamin B2

81%1.05mg

Riboflavin

1.36 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

136%22mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

22 mgvs4.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41%2.05mg

Vitamin B5

106%5.3mg

Pantothenic acid

2.05 mgvs5.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

233%3.03mg

Vitamin B6

132%1.7mg

Pyridoxine

3.03 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

20.5%82μg

Vitamin B9

231%926μg

Folates and Folic Acid

82 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

636%573mg

Vitamin C

618%556mg

Ascorbic acid

573 mgvs556 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

NA mgvs12.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

NA μgvs1209 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Taro Shootsvs Boiled Broccoli

32.7%327mg

Calcium

34.3%343mg

327 mgvs343 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

267%2.4mg

Copper

58%0.52mg

2.4 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

205%16.4mg

Iron

71.8%5.74mg

16.4 mgvs5.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

52%218mg

Magnesium

43%180mg

218 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

145%3.33mg

Manganese

72.3%1.66mg

3.33 mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

109%764mg

Phosphorus

82%574mg

764 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

266%9055mg

Potassium

74%2511mg

9055 mgvs2511 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

44.6%24.5μg

Selenium

25%13.7μg

24.5 μgvs13.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

1.8%27.3mg

Sodium

23.4%351mg

27.3 mgvs351 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

126%14mg

Zinc

35%3.86mg

14 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

70.6%2613g

Water

20.7%765g

2613 gvs765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Taro Shoots vs Boiled Broccoli:

Raw Taro Shoots have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.1 times more Vitamin A, 2.6 times more Vitamin B5 and 11.3 times more Vitamin B9 than Raw Taro Shoots.
Both Raw Taro Shoots and Boiled and Drained Broccoli have similar amounts of Vitamin C per 300 kcal.
Both Raw Taro Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Taro Shoots vs Boiled Broccoli:

Raw Taro Shoots have 4.6 times more Copper, 2.8 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium, 3.6 times more Zinc and 3.4 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 12.9 times more Sodium than Raw Taro Shoots.
Both Raw Taro Shoots and Boiled and Drained Broccoli have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Taro Shoots have 1.6 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Fat and 3.4 times more Omega 3 than Raw Taro Shoots.
Both Raw Taro Shoots and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Taro Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Taro ShootsVS Cooked Taro ShootsBoiled BroccoliVS Cooked Taro ShootsTaro ShootsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Taro ShootsVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Taro Shoots or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: