Nutrient Comparison: Hawaii Mountain Yam VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Hawaii Mountain Yam vs Frozen Broccoli Spears:
- 14 ounces of Hawaii Mountain Yam have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 6 times more Vitamin B2, 6.7 times more Vitamin B9, 26.3 times more Vitamin C, 6.4 times more Vitamin E and 72.4 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 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 Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Frozen Broccoli Spears:
- 14 ounces of Hawaii Mountain Yam have 3.1 times more Copper and 1.7 times more Potassium than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2.7 times more Selenium and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Frozen Broccoli Spears 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 2.3 times more Energy and 3 times more Carbohydrate than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 17.9 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 Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.