Comparing Nutrients in 300 calories Boiled Yambean VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled Yambean: 790g
• Frozen Broccoli Spears: 1035g

Boiled Yambean has 1.3 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Yambean or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	81.7% 31g	38g per day for Men 19-50 years
Protein	10% 5.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	139% 1.8mg	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	15.8% 63μg	243% 972μg	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	124% 111mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.7% 87mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	41.4% 0.37mg	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	56.3% 4.5mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	115% 2.65mg	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	18% 126mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.2% 711g	25.3% 937g	3700g per day for Men 19-50 years

Boiled Yambean VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yambean or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Boiled Yambean vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 74.7 times more Vitamin A, 5.5 times more Vitamin B1, 5.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 15.4 times more Vitamin B9 and 6.3 times more Vitamin C than Boiled and Drained Yambean .
• 300 calories of Boiled Yambean have insufficient amounts of Vitamin A
• Both Boiled and Drained Yambean as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Yambean vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 4.9 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 4.8 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium, 5.6 times more Sodium, 3 times more Zinc and 1.3 times more Water than Boiled and Drained Yambean .
• Both Boiled Yambean and Frozen Broccoli Spears contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Yambean have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 5.6 times more Protein than Boiled and Drained Yambean .
• Both Boiled Yambean and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.