Comparing Nutrients in 300 calories Hawaii Mountain YamVS Boiled Spears Frozen Broccoli
Weight per 300 calories
Hawaii Mountain Yam
448g
Boiled Spears Frozen Broccoli
1071g
Hawaii Mountain Yam has 2.4 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Boiled Spears Frozen Broccoli?
Hawaii Mountain Yam VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Boiled Spears Frozen Broccoli?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Boiled Spears Frozen Broccoli:
300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin B1, 10.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.1 times more Vitamin B9, 36.9 times more Vitamin C, 15 times more Vitamin E and 150.6 times more Vitamin K than Raw Hawaii Mountain Yam.
300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Raw Hawaii Mountain Yam as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Boiled Spears Frozen Broccoli:
300 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.7 times more Calcium, 3.3 times more Iron, 4 times more Magnesium, 3.2 times more Manganese, 3.9 times more Phosphorus, 6.5 times more Selenium, 4.4 times more Sodium, 2.7 times more Zinc and 2.7 times more Water than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Boiled Spears Frozen Broccoli contain similar levels of Copper and Potassium per 300 calories.
300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Hawaii Mountain Yam have 1.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 14.4 times more Omega 3, 11.3 times more Sugars, 2.9 times more Fiber and 5.5 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Hawaii Mountain Yam as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.