Comparing Nutrients in 7 ounces Broccoli Raab VS Yam

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yam	5%	1%	94%

Macro Nutrients

	Broccoli Raab	Yam	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yam	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yam	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yam per 7 oz

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

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

• 7 ounces of Broccoli Raab have 18.7 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.6 times more Vitamin B9, 4.6 times more Vitamin E and 97.4 times more Vitamin K than Yam.
• While 7 oz of Raw Yam contain 1.7 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Yam provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Yam:

• 7 ounces of Broccoli Raab have 6.4 times more Calcium, 4 times more Iron, 1.3 times more Phosphorus, 3.7 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Yam.
• While 7 oz of Raw Yam contain 4.2 times more Copper and 4.2 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Yam contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Yam lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 15.8 times more Omega 3 and 2.1 times more Protein than Yam.
• While 7 oz of Raw Yam contain 5.4 times more Energy, 9.8 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Yam provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Yam provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Yam

What are the health benefits of Broccoli Raab compared to Yam?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. On the other hand, yams are a starchy root vegetable that is high in vitamin C, fiber, and potassium. Both vegetables offer health benefits, but broccoli raab may have an edge in terms of overall nutrient content and antioxidant properties.

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

Both broccoli raab and yams can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, broccoli raab is lower in calories and higher in fiber compared to yams, making it a more weight-loss friendly option. Including a variety of vegetables in your diet, including broccoli raab, can help support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Broccoli Raab or more 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 Broccoli Raab and Yam are nutritious options, but Broccoli Raab is higher in protein content compared to Yam. Therefore, incorporating more Broccoli Raab into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa to support your muscle-building goals.

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

Broccoli Raab generally has a lower environmental impact compared to Yam. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is typically grown locally in many regions, reducing the carbon footprint associated with transportation.