Comparing Nutrients in 300 calories YamVS Cooked Broccoli Raab
Weight per 300 calories
Yam
254g
Cooked Broccoli Raab
1200g
Yam has 4.7 times more energy per 100g than Cooked Broccoli Raab. It has average energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.
Discover which food has more nutrients per 300 calories - Yam or Cooked Broccoli Raab?
Yam VS Cooked Broccoli Raab Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Yam or Cooked Broccoli Raab?
Lets compare vitamin content per 300 calories of Yam vs Cooked Broccoli Raab:
300 kcal of Cooked Broccoli Raab contain 153.1 times more Vitamin A, 7.1 times more Vitamin B1, 20.7 times more Vitamin B2, 17.2 times more Vitamin B3, 6.7 times more Vitamin B5, 3.5 times more Vitamin B6, 14.6 times more Vitamin B9, 10.2 times more Vitamin C, 34.1 times more Vitamin E and 525.4 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Yam vs Cooked Broccoli Raab:
300 kcal of Cooked Broccoli Raab contain 32.8 times more Calcium, 2 times more Copper, 11.1 times more Iron, 6.1 times more Magnesium, 4.5 times more Manganese, 7 times more Phosphorus, 2 times more Potassium, 8.8 times more Selenium, 29.4 times more Sodium, 10.6 times more Zinc and 6.2 times more Water than Raw Yam.
300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Yam have 1.9 times more Carbohydrate than Cooked Broccoli Raab.
While 300 kcal of Cooked Broccoli Raab contain 14.4 times more Fat, 79.1 times more Omega 3, 5.9 times more Sugars, 3.2 times more Fiber and 11.8 times more Protein than Raw Yam.
Both Yam and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.