Nutrient Comparison: Boiled Broccoli VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Hawaii Mountain Yam:
- 14 ounces of Boiled Broccoli have 6.5 times more Vitamin B2, 1.4 times more Vitamin B5, 7.7 times more Vitamin B9, 25 times more Vitamin C, 6.9 times more Vitamin E and 100.8 times more Vitamin K than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Hawaii Mountain Yam provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
- Both Boiled and Drained Broccoli as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Broccoli vs Hawaii Mountain Yam:
- 14 ounces of Boiled Broccoli have 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 2.3 times more Selenium, 3.2 times more Sodium and 1.7 times more Zinc than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.8 times more Copper and 1.4 times more Potassium than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Hawaii Mountain Yam contain similar levels of Manganese and Water per 14 ounces.
- 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Broccoli have 17 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.9 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Broccoli.
- 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Boiled and Drained Broccoli as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 14 ounces.