Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Yam

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yam	5%	1%	94%

Macro Nutrients

	Frozen Broccoli Spears	Yam	Recommended Dietary Allowance
Energy	1.4% 41kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.98% 0.71g	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	11% 4.25g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yam	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	32% 0.42mg	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	33.3% 133μg	8.15% 32.6μg	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	108% 97mg	27% 24.2mg	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	12.8% 1.9mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yam	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	28% 0.25mg	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	12.8% 1.02mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	24.5% 0.56mg	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	12% 83.6mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yam per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Yam:

• 5 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 3.6 times more Vitamin B2, 4.1 times more Vitamin B9, 4 times more Vitamin C, 3.9 times more Vitamin E and 44.1 times more Vitamin K than Yam.
• While 5 oz of Raw Yam contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yam provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Yam:

• 5 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.3 times more Iron, 2.7 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Yam.
• While 5 oz of Raw Yam contain 4.9 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese and 3.3 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yam contain similar levels of Phosphorus per five ounces.
• 5 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 10.4 times more Omega 3, 2.9 times more Sugars and 2 times more Protein than Yam.
• While 5 oz of Raw Yam contain 4.1 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Yam provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Yam provide inadequate amounts of Omega 6 in five ounces.