Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Boiled Yambean VS Broccoli

Weight per 300 calories

Boiled Yambean
790g
Broccoli
882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Yambean or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Yambean
7%
2%
91%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.73%0.71g
Fat
3.37%3.26g
0.71 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
NA
Saturated Fat
3.14%1g
NA gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
NA
Omega 3
34.7%0.56g
NA gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
NA
Omega 6
2.54%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
53.6%69.6g
Carbohydrate
45%58.6g
69.6 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
8.28%6g
≤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]
NA gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%4.32g
NA gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%0.88g
NA gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
NA
Fiber
60.4%23g
NA gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10%5.7g
Protein
44.4%25g
5.7 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.9μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
7.9 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
11%0.13mg
Vitamin B1
52.2%0.63mg
Thiamine
0.13 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
17%0.22mg
Vitamin B2
79.4%1.03mg
Riboflavin
0.22 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
9.38%1.5mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
19%0.96mg
Vitamin B5
101%5.06mg
Pantothenic acid
0.96 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.3%0.32mg
Vitamin B6
119%1.54mg
Pyridoxine
0.32 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
15.8%63μg
Vitamin B9
139%556μg
Folates and Folic Acid
63 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
124%111mg
Vitamin C
875%787mg
Ascorbic acid
111 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
NA mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
NA
Vitamin K
747%896μg
Phytomenadione or phylloquinone
NA μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

8.7%87mg
Calcium
41.5%415mg
87 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
40.4%0.36mg
Copper
48%0.43mg
0.36 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
56.3%4.5mg
Iron
80.5%6.44mg
4.5 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
20.7%87mg
Magnesium
44%185mg
87 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
19.6%0.45mg
Manganese
80.6%1.85mg
0.45 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
18%126mg
Phosphorus
83%582mg
126 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
31.3%1066mg
Potassium
82%2788mg
1066 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
10%5.53μg
Selenium
40%22μg
5.53 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.6mg
Sodium
19.4%291mg
31.6 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
10.8%1.2mg
Zinc
33%3.6mg
1.2 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
19.2%711g
Water
21.3%788g
711 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Boiled Yambean vs Broccoli:
Comparing minerals per 300 calories for Boiled Yambean vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: