Nutrient Comparison: Yam VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Yam vs Frozen Broccoli Spears:
- 14 ounces of Yam have 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 8.1 times more Vitamin A, 3.6 times more Vitamin B2, 4.1 times more Vitamin B9, 4 times more Vitamin C, 3.9 times more Vitamin E and 44.1 times more Vitamin K than Raw Yam.
- Both Yam and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Raw 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 Yam vs Frozen Broccoli Spears:
- 14 ounces of Yam have 4.9 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese and 3.3 times more Potassium than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 2.4 times more Calcium, 1.3 times more Iron, 2.7 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Raw Yam.
- Both Yam and Frozen Broccoli Spears contain similar levels of Phosphorus per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 4.1 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 10.4 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 Frozen Broccoli Spears provide inadequate amounts of Energy
- Both Raw Yam as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.