Nutrient Comparison: Hawaii Mountain Yam VS Boiled Spears Frozen Broccoli per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 4.3 times more Vitamin B2, 2.1 times more Vitamin B9, 15.4 times more Vitamin C, 6.3 times more Vitamin E and 62.9 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Spears Frozen 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 Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Boiled Spears Frozen Broccoli:
- 14 ounces of Hawaii Mountain Yam have 2.6 times more Copper and 2.3 times more Potassium than Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 2.7 times more Selenium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Spears Frozen Broccoli contain similar levels of Zinc 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 2.4 times more Energy and 3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 6 times more Omega 3, 4.7 times more Sugars and 2.3 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.