Comparing Nutrients in 1 pound Broccoli VS Yam

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yam	5%	1%	94%

Macro Nutrients

	Broccoli	Yam	Recommended Dietary Allowance
Energy	5.3% 154kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	97% 126g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yam	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yam	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 405g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Yam per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Broccoli vs Yam:

• 1 pound of Broccoli has 4.4 times more Vitamin A, 3.7 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B9, 5.2 times more Vitamin C, 2.2 times more Vitamin E and 44.2 times more Vitamin K than Yam.
• While 1 lb of Raw Yam contains 1.6 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Broccoli.
• Both Broccoli and Yam provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli vs Yam:

• 1 pound of Broccoli has 2.8 times more Calcium, 1.4 times more Iron, 3.6 times more Selenium, 3.7 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Yam.
• While 1 lb of Raw Yam contains 3.6 times more Copper, 1.9 times more Manganese and 2.6 times more Potassium than Raw Broccoli.
• Both Broccoli and Yam contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli has 5.3 times more Omega 3, 3.4 times more Sugars and 1.8 times more Protein than Yam.
• While 1 lb of Raw Yam contains 3.5 times more Energy, 4.2 times more Carbohydrate and 1.6 times more Fiber than Raw Broccoli.
• 1 pound of Broccoli provide inadequate amounts of Energy
• 1 pound of Yam provide inadequate amounts of Omega 3
• Both Raw Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in one pound.