Comparing Nutrients in 1 kilogram Boiled Yambean VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Yambean	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	13% 380kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.2g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	20% 80μg	75% 300μg	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	157% 141mg	446% 401mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	47.8% 0.43mg	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	71.3% 5.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	141% 3.25mg	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	23% 160mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.3% 901g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yambean versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yambean vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Yambean .
• 1 kilogram of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yambean vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 4.6 times more Calcium, 1.8 times more Magnesium, 5.7 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 2 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Boiled Spears Frozen Broccoli contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yambean has 1.6 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 4.3 times more Protein than Boiled and Drained Yambean .
• 1 kilogram of Boiled Yambean provide inadequate amounts of Protein
• Both Boiled and Drained Yambean as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy in one kilogram.