Comparing Nutrients in 14 ounces Yam VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yam	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16% 468kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	11% 6.07g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Yam	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	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	23% 91μg	55.6% 222μg	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	75.4% 68mg	177% 159mg	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	9.26% 1.4mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	15% 0.13mg	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	26.8% 2.14mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	38.5% 0.89mg	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	31% 218mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.47% 276g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Cooked Chopped Frozen Broccoli per 14 oz

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

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

• 14 ounces of Yam have 2 times more Vitamin B1, 1.2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 7.3 times more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B9, 2.3 times more Vitamin C, 3.8 times more Vitamin E and 38.3 times more Vitamin K than Raw Yam.
• Both Yam and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Yam as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Yam have 5.2 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese and 5.7 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Calcium and 1.3 times more Water than Raw Yam.
• Both Yam and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Yam lack sufficient amounts of Calcium
• Both Raw Yam as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yam have 4.2 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.5 times more Omega 3, 2.9 times more Sugars and 2 times more Protein than Raw Yam.
• 14 ounces of Yam provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Yam as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.