Nutrient Comparison: Yam VS Cooked Broccoli Raab per 5 oz
Compare the macro and micronutrient content in 5 oz of Yam versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Yam vs Cooked Broccoli Raab:
- 5 ounces of Yam have 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
- While 5 oz of Cooked Broccoli Raab contain 32.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9, 2.2 times more Vitamin C, 7.2 times more Vitamin E and 111.3 times more Vitamin K than Raw Yam.
- 5 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Raw Yam as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Yam vs Cooked Broccoli Raab:
- 5 ounces of Yam have 2.4 times more Copper and 2.4 times more Potassium than Cooked Broccoli Raab.
- While 5 oz of Cooked Broccoli Raab contain 6.9 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Selenium, 6.2 times more Sodium, 2.3 times more Zinc and 1.3 times more Water than Raw Yam.
- Both Yam and Cooked Broccoli Raab contain similar levels of Manganese per five ounces.
- 5 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Yam have 4.7 times more Energy, 8.9 times more Carbohydrate and 1.5 times more Fiber than Cooked Broccoli Raab.
- While 5 oz of Cooked Broccoli Raab contain 16.8 times more Omega 3 and 2.5 times more Protein than Raw Yam.
- 5 ounces of Yam provide inadequate amounts of Omega 3
- 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
- Both Raw Yam as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.