Comparing Nutrients in 5 ounces Broccoli VS Yam

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yam	5%	1%	94%

Macro Nutrients

	Broccoli	Yam	Recommended Dietary Allowance
Energy	1.66% 48kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yam	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	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

	Broccoli	Yam	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Yam per 5 oz

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

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

• 5 ounces of Broccoli have 4.4 times more Vitamin A, 3.7 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B9, 5.2 times more Vitamin C, 2.2 times more Vitamin E and 44.2 times more Vitamin K than Yam.
• While 5 oz of Raw Yam contain 1.6 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Broccoli.
• Both Broccoli 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 Raw Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Yam:

• 5 ounces of Broccoli have 2.8 times more Calcium, 1.4 times more Iron, 3.6 times more Selenium, 3.7 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Yam.
• While 5 oz of Raw Yam contain 3.6 times more Copper, 1.9 times more Manganese and 2.6 times more Potassium than Raw Broccoli.
• Both Broccoli and Yam contain similar levels of Magnesium and 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 Broccoli have 5.3 times more Omega 3, 3.4 times more Sugars and 1.8 times more Protein than Yam.
• While 5 oz of Raw Yam contain 3.5 times more Energy, 4.2 times more Carbohydrate and 1.6 times more Fiber than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy
• 5 ounces of Yam provide inadequate amounts of Omega 3
• Both Raw Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in five ounces.