Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam with Salt versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam with Salt vs Broccoli Raab:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B1, 9.2 times more Vitamin B2, 9.4 times more Vitamin B3, 6.9 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam with Salt vs Broccoli Raab:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 3.1 times more Copper, 2.5 times more Potassium and 7.5 times more Sodium than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 13.5 times more Calcium, 5 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Broccoli Raab contain similar levels of Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 3.7 times more Energy and 7 times more Carbohydrate than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 31.5 times more Omega 3 and 1.8 times more Protein than Steamed Hawaii Mountain Yam with Salt.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.