Comparing Nutrients in 5 ounces Steamed Hawaii Mountain Yam with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4% 116kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	14% 0.18mg	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	4.25% 17μg	23.7% 95μg	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	0% 0mg	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	6% 0.054mg	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	7.6% 0.61mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	18% 0.42mg	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	8.1% 56.7mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	20.6% 702mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	23.4% 352mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.96% 109g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Hawaii Mountain Yam with Salt versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam with Salt vs Frozen Chopped Broccoli:

• 5 ounces of Steamed Hawaii Mountain Yam with Salt have 1.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 5.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• 5 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam with Salt vs Frozen Chopped Broccoli:

• 5 ounces of Steamed Hawaii Mountain Yam with Salt have 3.4 times more Copper, 2.3 times more Potassium and 10.3 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 7 times more Calcium, 1.9 times more Iron, 1.8 times more Magnesium, 3.1 times more Selenium and 1.5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Frozen Chopped Broccoli contain similar levels of Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Hawaii Mountain Yam with Salt have 3.2 times more Energy and 4.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 17.5 times more Omega 3 and 1.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• 5 ounces of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Steamed Hawaii Mountain Yam with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.