Nutrient Comparison: Steamed Hawaii Mountain Yam VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam vs Frozen Broccoli Spears:
- 14 ounces of Steamed Hawaii Mountain Yam have 2 times more Vitamin B5 than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 8.1 times more Vitamin B2, 3.6 times more Vitamin B3, 7.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam vs Frozen Broccoli Spears:
- 14 ounces of Steamed Hawaii Mountain Yam have 3.6 times more Copper and 2 times more Potassium than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 5.1 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Selenium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Frozen Broccoli Spears contain similar levels of Manganese, Zinc and Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Steamed Hawaii Mountain Yam have 2.8 times more Energy and 3.7 times more Carbohydrate than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 20.8 times more Omega 3 and 1.8 times more Protein than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
- Both Steamed Hawaii Mountain Yam as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.