Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Yambean	Recommended Dietary Allowance
Energy	3.83% 111kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	27% 35g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	62% 56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled Yambean	Recommended Dietary Allowance
Calcium	20.2% 202mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.3% 2.42mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	9.84% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Yambean per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Boiled Yambean :

• 14 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled Yambean .
• 14 ounces of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Boiled Yambean :

• 14 ounces of Boiled Spears Frozen Broccoli have 4.6 times more Calcium, 1.8 times more Magnesium, 5.7 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 2 times more Zinc than Boiled Yambean .
• Both Boiled Spears Frozen Broccoli and Boiled Yambean contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 4.3 times more Protein than Boiled Yambean .
• While 14 oz of Boiled and Drained Yambean contain 1.6 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Yambean provide inadequate amounts of Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Yambean provide inadequate amounts of Energy in 14 ounces.