Nutrient Comparison: Boiled Broccoli VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Yam:
- 14 ounces of Boiled Broccoli have 11 times more Vitamin A, 3.8 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin B9, 3.8 times more Vitamin C, 4.1 times more Vitamin E and 61.3 times more Vitamin K than Yam.
- While 14 oz of Raw Yam contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Yam provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Boiled and Drained Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Broccoli vs Yam:
- 14 ounces of Boiled Broccoli have 2.4 times more Calcium, 1.2 times more Iron, 1.2 times more Phosphorus, 2.3 times more Selenium, 4.6 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Yam.
- While 14 oz of Raw Yam contain 2.9 times more Copper, 2 times more Manganese and 2.8 times more Potassium than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Yam contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Broccoli have 9.9 times more Omega 3 and 1.6 times more Protein than Yam.
- While 14 oz of Raw Yam contain 3.4 times more Energy and 3.9 times more Carbohydrate than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Yam offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
- 14 ounces of Yam provide inadequate amounts of Omega 3
- Both Boiled and Drained Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in 14 ounces.