Comparing Nutrients in 300 calories YamVS Boiled Spears Frozen Broccoli
Weight per 300 calories
Yam
254g
Boiled Spears Frozen Broccoli
1071g
Yam has 4.2 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average 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 - Yam or Boiled Spears Frozen Broccoli?
Yam VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Yam or Boiled Spears Frozen Broccoli?
Lets compare vitamin content per 300 calories of Yam vs Boiled Spears Frozen Broccoli:
300 kcal of Boiled and Drained Spears Frozen Broccoli contain 30.7 times more Vitamin A, 2.1 times more Vitamin B1, 10.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9, 9.9 times more Vitamin C, 15.9 times more Vitamin E and 161.4 times more Vitamin K than Raw Yam.
300 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw 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 Yam vs Boiled Spears Frozen Broccoli:
300 kcal of Boiled and Drained Spears Frozen Broccoli contain 12.6 times more Calcium, 4.8 times more Iron, 4 times more Magnesium, 3.4 times more Manganese, 4.2 times more Phosphorus, 11.4 times more Selenium, 11.2 times more Sodium, 5.3 times more Zinc and 5.5 times more Water than Raw Yam.
Both Yam and Boiled Spears Frozen Broccoli contain similar levels of Copper and Potassium per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Yam have 1.2 times more Carbohydrate than Boiled Spears Frozen Broccoli.
While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 14.8 times more Omega 3, 12.4 times more Sugars, 3.1 times more Fiber and 8.5 times more Protein than Raw Yam.
Both Yam and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.