Nutrient Comparison: Broccoli Raab VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Broccoli Raab vs Yam:
- 14 ounces of Broccoli Raab have 18.7 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.6 times more Vitamin B9, 4.6 times more Vitamin E and 97.4 times more Vitamin K than Yam.
- While 14 oz of Raw Yam contain 1.7 times more Vitamin B6 than Raw Broccoli Raab.
- Both Broccoli Raab and Yam provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Raw Broccoli Raab as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Broccoli Raab vs Yam:
- 14 ounces of Broccoli Raab have 6.4 times more Calcium, 4 times more Iron, 1.3 times more Phosphorus, 3.7 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Yam.
- While 14 oz of Raw Yam contain 4.2 times more Copper and 4.2 times more Potassium than Raw Broccoli Raab.
- Both Broccoli Raab and Yam contain similar levels of Magnesium and Manganese per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Raw Broccoli Raab as well as Raw Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Broccoli Raab have 15.8 times more Omega 3 and 2.1 times more Protein than Yam.
- While 14 oz of Raw Yam contain 5.4 times more Energy, 9.8 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- 14 ounces of Yam provide inadequate amounts of Omega 3
- Both Raw Broccoli Raab as well as Raw Yam provide inadequate amounts of Omega 6 in 14 ounces.