Nutrient Comparison: Frozen Broccoli Spears VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz
Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 4.1 times more Vitamin B2, 5.9 times more Vitamin B9, 5.6 times more Vitamin C, 4 times more Vitamin E and 44.1 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
- Both Frozen Broccoli Spears and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin A and Vitamin K
- Both Frozen Broccoli Spears as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Frozen Broccoli Spears have 2.9 times more Calcium, 1.4 times more Iron, 1.2 times more Phosphorus, 2.7 times more Selenium, 1.7 times more Zinc and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 4.2 times more Copper, 1.4 times more Manganese and 2.7 times more Potassium than Frozen Broccoli Spears.
- Both Frozen Broccoli Spears and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Frozen Broccoli Spears have 13.9 times more Omega 3, 3 times more Sugars and 2.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 4 times more Energy, 5.1 times more Carbohydrate and 1.3 times more Fiber than Frozen Broccoli Spears.
- 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked provide inadequate amounts of Omega 3
- Both Frozen Broccoli Spears as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in 14 ounces.