Nutrient Comparison: Hawaii Mountain Yam VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam 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 Hawaii Mountain Yam vs Broccoli Raab:
- 14 ounces of Hawaii Mountain Yam have 1.3 times more Vitamin B5 than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 2.5 times more Vitamin B3, 5.9 times more Vitamin B9, 7.8 times more Vitamin C, 7.7 times more Vitamin E and 160 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Broccoli Raab provide similar amounts of 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Broccoli Raab:
- 14 ounces of Hawaii Mountain Yam have 2.6 times more Copper and 2.1 times more Potassium than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 4.2 times more Calcium, 4.9 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Sodium and 2.9 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Broccoli Raab contain similar levels of Water per 14 ounces.
- Both Raw Hawaii Mountain Yam as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Hawaii Mountain Yam have 3 times more Energy and 5.7 times more Carbohydrate than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 27 times more Omega 3 and 2.4 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.