Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Yam

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Yam	5%	1%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Yam	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.75% 0.13g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.37% 0.99g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Yam	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	44.7% 0.58mg	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	11.4% 45.6μg	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	124% 112mg	37.7% 34mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Yam	Recommended Dietary Allowance
Calcium	11% 111mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	39.2% 0.35mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	34.3% 0.79mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	47.6% 1619mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Yam per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 3 times more Vitamin B2, 2.9 times more Vitamin B9, 3.3 times more Vitamin C, 3.5 times more Vitamin E and 35.3 times more Vitamin K than Yam.
• While 7 oz of Raw Yam contain 2.1 times more Vitamin B1 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yam provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.3 times more Calcium, 1.5 times more Iron, 4 times more Selenium, 2 times more Zinc and 1.3 times more Water than Yam.
• While 7 oz of Raw Yam contain 4.7 times more Copper, 1.4 times more Manganese and 3.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yam contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 8.8 times more Omega 3 and 1.8 times more Protein than Yam.
• While 7 oz of Raw Yam contain 4.5 times more Energy, 5.8 times more Carbohydrate and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Yam provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Yam provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Yam

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

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins C, K, and A, as well as fiber and antioxidants. It can help support a healthy immune system, promote bone health, and reduce inflammation. On the other hand, yams are a good source of fiber, vitamin C, and potassium. They can help regulate blood sugar levels, support digestion, and promote heart health. Both frozen chopped broccoli and yams are nutritious options to include in a balanced vegan diet.

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

Both frozen chopped broccoli and yam can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, broccoli is lower in calories and carbohydrates compared to yam, making it a better choice for weight loss. Broccoli is also a good source of vitamins and minerals, while yam provides more carbohydrates and energy. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both frozen chopped broccoli and yams can be beneficial for muscle growth. Broccoli is a good source of protein, fiber, and antioxidants, while yams are rich in complex carbohydrates that provide energy for workouts. To optimize muscle growth, consider incorporating both foods into your diet along with other plant-based protein sources such as legumes, nuts, seeds, and whole grains.

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

Producing frozen chopped broccoli has a lower environmental impact compared to yams. Broccoli requires less water, land, and energy to grow compared to yams. Additionally, broccoli has a shorter growing period, which means fewer resources are needed overall. Choosing broccoli over yams can help reduce greenhouse gas emissions and conserve resources.