Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	20% 0.26mg	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	6.95% 27.8μg	33.2% 133μg	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	5.73% 5.16mg	124% 112mg	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	2.78% 0.42mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	8.38% 0.075mg	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	11% 0.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	25.4% 0.58mg	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	9.64% 67.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 ounces of Hawaii Mountain Yam have 1.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Vitamin B2, 4.8 times more Vitamin B9, 21.7 times more Vitamin C, 5.8 times more Vitamin E and 57.9 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Hawaii Mountain Yam have 2.9 times more Copper and 2 times more Potassium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3 and 2.1 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Chopped Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.