Nutrient Comparison: Broccoli Raab VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz
Compare the macro and micronutrient content in 14 oz of Broccoli Raab 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 Broccoli Raab vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Broccoli Raab have 21.8 times more Vitamin A, 1.7 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 5.2 times more Vitamin B9, 1.7 times more Vitamin C, 4.8 times more Vitamin E and 97.4 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 B6 than Raw Broccoli Raab.
- Both Broccoli Raab and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin A and Vitamin K
- Both Raw Broccoli Raab 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 Broccoli Raab vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Broccoli Raab have 7.7 times more Calcium, 4.1 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 4.1 times more Sodium, 3.9 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 3.6 times more Copper and 3.4 times more Potassium than Raw Broccoli Raab.
- Both Broccoli Raab and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Manganese per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
- Both Raw Broccoli Raab as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Broccoli Raab have 21 times more Omega 3 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 5.3 times more Energy, 9.6 times more Carbohydrate and 1.4 times more Fiber than Raw Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked provide inadequate amounts of Omega 3
- Both Raw Broccoli Raab as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in 14 ounces.