Nutrient Comparison: Yam VS Cooked Broccoli Raab per 1 kg
Compare the macro and micronutrient content in 1 kg of Yam versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 1 kilogram of Yam vs Cooked Broccoli Raab:
- 1 kilogram of Yam has 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
- While 1 kg of Cooked Broccoli Raab contains 32.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9, 2.2 times more Vitamin C, 7.2 times more Vitamin E and 111.3 times more Vitamin K than Raw Yam.
- 1 kilogram of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Raw Yam as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.
Comparing minerals per 1 kilogram for Yam vs Cooked Broccoli Raab:
- 1 kilogram of Yam has 2.4 times more Copper and 2.4 times more Potassium than Cooked Broccoli Raab.
- While 1 kg of Cooked Broccoli Raab contains 6.9 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Selenium, 6.2 times more Sodium, 2.3 times more Zinc and 1.3 times more Water than Raw Yam.
- Both Yam and Cooked Broccoli Raab contain similar levels of Manganese per one kilogram.
- 1 kilogram of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 1 kilogram:
- 1 kilogram of Yam has 4.7 times more Energy, 8.9 times more Carbohydrate and 1.5 times more Fiber than Cooked Broccoli Raab.
- While 1 kg of Cooked Broccoli Raab contains 16.8 times more Omega 3 and 2.5 times more Protein than Raw Yam.
- 1 kilogram of Yam provide inadequate amounts of Omega 3
- 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
- Both Raw Yam as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.