Comparing Nutrients in 14 ounces Hawaii Mountain Yam VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.17% 266kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	7.4% 5.36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.54% 3.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.5% 10.3mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.75mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	50.7% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.3% 135mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.74% 323g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Frozen Chopped Broccoli:

• 14 ounces of Hawaii Mountain Yam have 1.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Vitamin B2, 4.8 times more Vitamin B9, 21.7 times more Vitamin C, 5.8 times more Vitamin E and 57.9 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Frozen Chopped Broccoli:

• 14 ounces of Hawaii Mountain Yam have 2.9 times more Copper and 2 times more Potassium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hawaii Mountain Yam have 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3 and 2.1 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.