Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Yambean	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	2.36% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	6.1% 0.079mg	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	35.2% 141μg	3.97% 16μg	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	81.6% 73.4mg	31% 28mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Yambean	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	10% 0.091mg	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	31.5% 2.52mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	4.9% 0.11mg	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	23.2% 163mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Yambean per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Boiled Yambean :

• 7 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, 9.9 times more Vitamin B1, 5 times more Vitamin B2, 10.6 times more Vitamin B3, 3.7 times more Vitamin B5, 5.5 times more Vitamin B6, 8.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Yambean .
• 7 ounces of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Cooked Broccoli Raab as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Boiled Yambean :

• 7 ounces of Cooked Broccoli Raab have 10.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium, 14 times more Sodium and 3.6 times more Zinc than Boiled Yambean .
• Both Cooked Broccoli Raab and Boiled Yambean contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 5.3 times more Protein than Boiled Yambean .
• While 7 oz of Boiled and Drained Yambean contain 2.8 times more Carbohydrate than Cooked Broccoli Raab.
• 7 ounces of Boiled Yambean provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Boiled and Drained Yambean provide inadequate amounts of Energy in seven ounces.