Nutrient Comparison: Hawaii Mountain Yam VS Boiled Spears Frozen Broccoli per 7 oz
Compare the macro and micronutrient content in 7 oz of Hawaii Mountain Yam versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Hawaii Mountain Yam vs Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli.
- While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.3 times more Vitamin B2, 2.1 times more Vitamin B9, 15.4 times more Vitamin C, 6.3 times more Vitamin E and 62.9 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Spears Frozen 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 Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Hawaii Mountain Yam vs Boiled Spears Frozen Broccoli:
- 7 ounces of Hawaii Mountain Yam have 2.6 times more Copper and 2.3 times more Potassium than Boiled Spears Frozen Broccoli.
- While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 2.7 times more Selenium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Spears Frozen Broccoli contain similar levels of Zinc 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 2.4 times more Energy and 3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
- While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 6 times more Omega 3, 4.7 times more Sugars and 2.3 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
- 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.