Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.85% 0.62g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.3% 0.36mg	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	33.2% 133μg	6.95% 27.8μg	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	124% 112mg	5.73% 5.16mg	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	16% 2.42mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24.3% 0.22mg	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	20% 1.6mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	21% 0.48mg	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	14% 99mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Hawaii Mountain Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Hawaii Mountain Yam:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Vitamin B2, 4.8 times more Vitamin B9, 21.7 times more Vitamin C, 5.8 times more Vitamin E and 57.9 times more Vitamin K than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hawaii Mountain Yam provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Hawaii Mountain Yam:

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.9 times more Copper and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hawaii Mountain Yam contain similar levels of Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 15 times more Omega 3 and 2.1 times more Protein than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hawaii Mountain Yam offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Hawaii Mountain Yam

What are the health benefits of Frozen Chopped Broccoli compared to Hawaii Mountain Yam?

Frozen chopped broccoli is a great source of vitamins C, K, and A, as well as fiber and antioxidants. Hawaii mountain yam, on the other hand, is rich in fiber, vitamin C, and potassium. Both options offer unique health benefits, so incorporating a variety of vegetables into your diet is ideal for overall health and nutrition.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Hawaii Mountain Yam?

Both frozen chopped broccoli and Hawaii mountain yam can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli is lower in calories and higher in fiber compared to yams, making it a more optimal choice for weight loss. Incorporating a variety of vegetables, including broccoli, into your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss efforts.

Should I eat more Frozen Chopped Broccoli or more Hawaii Mountain Yam to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen chopped broccoli and Hawaii mountain yam are nutritious options, but frozen chopped broccoli is higher in protein content, making it a better choice for muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can further support muscle development.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Hawaii Mountain Yam?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Hawaii Mountain Yam. Broccoli requires less water, land, and resources to grow, and also produces fewer greenhouse gas emissions. Additionally, broccoli is typically grown closer to where it is consumed, reducing transportation emissions. Overall, choosing Frozen Chopped Broccoli over Hawaii Mountain Yam can be a more environmentally friendly choice.