Comparing Nutrients in 100 calories Boiled Spears Frozen BroccoliVS Hawaii Mountain Yam
Weight per 100 calories
Boiled Spears Frozen Broccoli
357g
Hawaii Mountain Yam
149g
Raw Hawaii Mountain Yam has 2.4 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.
Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Hawaii Mountain Yam?
Boiled Spears Frozen Broccoli VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Hawaii Mountain Yam:
100 calories of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin B1, 10.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.1 times more Vitamin B9, 36.9 times more Vitamin C, 15 times more Vitamin E and 150.6 times more Vitamin K than Hawaii Mountain Yam.
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Hawaii Mountain Yam:
100 calories of Boiled Spears Frozen Broccoli have 4.7 times more Calcium, 3.3 times more Iron, 4 times more Magnesium, 3.2 times more Manganese, 3.9 times more Phosphorus, 6.5 times more Selenium, 4.4 times more Sodium, 2.7 times more Zinc and 2.7 times more Water than Hawaii Mountain Yam.
Both Boiled Spears Frozen Broccoli and Hawaii Mountain Yam contain similar levels of Copper and Potassium per 100 calories.
100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Spears Frozen Broccoli have 14.4 times more Omega 3, 11.3 times more Sugars, 2.9 times more Fiber and 5.5 times more Protein than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
Both Boiled Spears Frozen Broccoli and Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
100 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 100 calories.