Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Yam

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Yam	5%	1%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Yam	Recommended Dietary Allowance
Energy	4.38% 127kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	97% 126g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.13% 2.27g	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	36% 13.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	25% 14g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Yam	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	102% 1.33mg	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	63.5% 254μg	26% 104μg	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	202% 182mg	86% 77.6mg	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	40% 6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Yam	Recommended Dietary Allowance
Calcium	15% 150mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	89.7% 0.81mg	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	34.6% 2.77mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	78.3% 1.8mg	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	31.8% 222mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 411g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Yam per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Yam:

• 1 pound of Cooked Chopped Frozen Broccoli has 7.3 times more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B9, 2.3 times more Vitamin C, 3.8 times more Vitamin E and 38.3 times more Vitamin K than Yam.
• While 1 lb of Raw Yam contains 2 times more Vitamin B1 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Yam provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Yam:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Calcium and 1.3 times more Water than Yam.
• While 1 lb of Raw Yam contains 5.2 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese and 5.7 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Yam contain similar levels of Iron, Phosphorus and Zinc per one pound.
• 1 pound of Yam lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Yam lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.5 times more Omega 3, 2.9 times more Sugars and 2 times more Protein than Yam.
• While 1 lb of Raw Yam contains 4.2 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Yam provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in one pound.