Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Yam

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yam	5%	1%	94%

Macro Nutrients

	Frozen Broccoli Spears	Yam	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yam	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yam	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Yam:

• 7 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 3.6 times more Vitamin B2, 4.1 times more Vitamin B9, 4 times more Vitamin C, 3.9 times more Vitamin E and 44.1 times more Vitamin K than Yam.
• While 7 oz of Raw Yam contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yam provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.3 times more Iron, 2.7 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Yam.
• While 7 oz of Raw Yam contain 4.9 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese and 3.3 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yam contain similar levels of 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 Broccoli Spears have 10.4 times more Omega 3, 2.9 times more Sugars and 2 times more Protein than Yam.
• While 7 oz of Raw Yam contain 4.1 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Yam provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Yam provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Yam

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

Frozen broccoli spears are a great source of vitamins C, K, and A, as well as fiber and antioxidants. They can help support immune function, bone health, and digestion. Yams are also nutritious, providing vitamins C and B6, fiber, and potassium. They can help with digestion, heart health, and blood sugar regulation. Both options offer unique health benefits, so including a variety of vegetables in your diet is important for overall health.

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

Both frozen broccoli spears and yams can be beneficial for weight loss due to their high fiber content and nutrient density. However, broccoli spears are lower in calories and carbohydrates compared to yams, making them a better choice for weight loss. Additionally, broccoli is a great source of vitamins, minerals, and antioxidants that can support overall health and weight management. Incorporating a variety of vegetables, including broccoli, into your diet can help you achieve your weight loss goals.

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

To gain muscle while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen broccoli spears and yams are nutritious choices, but yams are a better option for muscle building as they are a good source of carbohydrates for energy and contain some protein. To support muscle growth, consider incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet along with yams.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to yams. Broccoli requires less water, land, and resources to grow, and it produces fewer greenhouse gas emissions. Additionally, broccoli is a more nutrient-dense vegetable compared to yams, providing a variety of vitamins and minerals essential for a balanced diet.