Comparing Nutrients in 1 kilogram Hawaii Mountain Yam VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23% 670kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	24% 13.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	100% 1.3mg	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	35% 140μg	168% 670μg	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	29% 26mg	627% 564mg	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	14% 2.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	42.2% 0.38mg	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	55% 4.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	128% 2.94mg	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	48.6% 340mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22% 814g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Hawaii Mountain Yam versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hawaii Mountain Yam vs Frozen Chopped Broccoli:

• 1 kilogram of Hawaii Mountain Yam has 1.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.1 times more Vitamin B2, 4.8 times more Vitamin B9, 21.7 times more Vitamin C, 5.8 times more Vitamin E and 57.9 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hawaii Mountain Yam vs Frozen Chopped Broccoli:

• 1 kilogram of Hawaii Mountain Yam has 2.9 times more Copper and 2 times more Potassium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hawaii Mountain Yam has 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3 and 2.1 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.