Comparing Nutrients in 1 pound Boiled Yambean VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Yambean	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.94% 172kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	61% 0.79mg	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	9.07% 36.3μg	107% 426μg	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	71% 64mg	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5% 50mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18% 0.16mg	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	32.3% 2.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	50.5% 1.16mg	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	10.4% 72.6mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Frozen Broccoli Spears contains 57 times more Vitamin A, 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.4 times more Vitamin B6, 11.8 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Yambean .
• 1 pound of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Yambean as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Yambean has 1.3 times more Copper than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.7 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 2.3 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Frozen Broccoli Spears 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 Boiled Yambean has 1.6 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 4.3 times more Protein than Boiled and Drained Yambean .
• 1 pound of Boiled Yambean provide inadequate amounts of Protein
• Both Boiled and Drained Yambean as well as Frozen Broccoli Spears provide inadequate amounts of Energy in one pound.