Comparing Nutrients in 1 pound Boiled Broccoli VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Boiled Broccoli	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	69.7% 91g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	73% 0.95mg	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	122% 490μg	13.6% 54.4μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	65% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	56% 1.3mg	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	43.4% 304mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	75% 1125mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 405g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Steamed Hawaii Mountain Yam with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Steamed Hawaii Mountain Yam with Salt:

• 1 pound of Boiled Broccoli has more Vitamin A, 8.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 9 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• While 1 lb of Steamed Hawaii Mountain Yam with Salt contains 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Broccoli as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Steamed Hawaii Mountain Yam with Salt:

• 1 pound of Boiled Broccoli has 5 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Selenium and 1.4 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• While 1 lb of Steamed Hawaii Mountain Yam with Salt contains 2.1 times more Copper, 1.5 times more Manganese, 1.7 times more Potassium and 6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Steamed Hawaii Mountain Yam with Salt contain similar levels of Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 19.8 times more Omega 3 and 1.4 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• While 1 lb of Steamed Hawaii Mountain Yam with Salt contains 2.3 times more Energy and 2.8 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 6 in one pound.