Nutrient Comparison: Frozen Broccoli Spears VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 7 oz
Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 4.1 times more Vitamin B2, 5.9 times more Vitamin B9, 5.6 times more Vitamin C, 4 times more Vitamin E and 44.1 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
- Both Frozen Broccoli Spears and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B3 per seven ounces.
- 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin K
- Both Frozen Broccoli Spears as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 7 ounces of Frozen Broccoli Spears have 2.9 times more Calcium, 1.4 times more Iron, 1.2 times more Phosphorus, 2.7 times more Selenium, 1.7 times more Zinc and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 4.2 times more Copper, 1.4 times more Manganese, 2.7 times more Potassium and 14.4 times more Sodium than Frozen Broccoli Spears.
- Both Frozen Broccoli Spears and Cooked Yam, Boiled, Drained, Or Baked with Salt contain similar levels of Magnesium per seven ounces.
- 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Frozen Broccoli Spears have 13.9 times more Omega 3, 3 times more Sugars and 2.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 3.9 times more Energy, 5 times more Carbohydrate and 1.3 times more Fiber than Frozen Broccoli Spears.
- 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
- 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3
- Both Frozen Broccoli Spears as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 6 in seven ounces.