Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Yambean	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	57% 0.91g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	30.8% 40g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	31% 17.4g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	14% 0.18mg	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	80.5% 322μg	9.07% 36.3μg	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	186% 168mg	71% 64mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Yambean	Recommended Dietary Allowance
Calcium	53.5% 535mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	23% 0.21mg	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	72% 5.76mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	11.2% 0.26mg	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	53% 372mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Yambean per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled Yambean :

• 1 pound of Cooked Broccoli Raab has 227 times more Vitamin A, 9.9 times more Vitamin B1, 5 times more Vitamin B2, 10.6 times more Vitamin B3, 3.7 times more Vitamin B5, 5.5 times more Vitamin B6, 8.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Yambean .
• 1 pound of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Cooked Broccoli Raab as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled Yambean :

• 1 pound of Cooked Broccoli Raab has 10.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium, 14 times more Sodium and 3.6 times more Zinc than Boiled Yambean .
• Both Cooked Broccoli Raab and Boiled Yambean contain similar levels of Water per one pound.
• 1 pound of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 5.3 times more Protein than Boiled Yambean .
• While 1 lb of Boiled and Drained Yambean contains 2.8 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Boiled Yambean provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Boiled and Drained Yambean provide inadequate amounts of Energy in one pound.