Comparing Nutrients in 1 kilogram Yam VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Yam	Boiled Broccoli	Recommended Dietary Allowance
Energy	40.7% 1180kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	108% 41g	87% 33g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Yam	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	154% 2mg	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	57.5% 230μg	270% 1080μg	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	190% 171mg	721% 649mg	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	23.3% 3.5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	67.5% 5.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	84.3% 1.94mg	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	78.6% 550mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	240% 8160mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	19% 696g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yam vs Boiled Broccoli:

• Raw Yam has 1.8 times more Vitamin B1 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 3.8 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin B9, 3.8 times more Vitamin C, 4.1 times more Vitamin E and 61.3 times more Vitamin K than Raw Yam.
• Both Raw Yam and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Yam as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yam vs Boiled Broccoli:

• Raw Yam has 2.9 times more Copper, 2 times more Manganese and 2.8 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 2.3 times more Selenium, 4.6 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Raw Yam.
• Both Raw Yam and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yam has 3.4 times more Energy, 3.9 times more Carbohydrate and 1.2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3, 2.8 times more Sugars and 1.6 times more Protein than Raw Yam.
• Both Raw Yam as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.