Comparing Nutrients in 100 calories Boiled Spears Frozen BroccoliVS Yam
Weight per 100 calories
Boiled Spears Frozen Broccoli
357g
Yam
84.7g
Raw Yam has 4.2 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is average 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 Yam?
Boiled Spears Frozen Broccoli VS Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Yam?
Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Yam:
100 calories of Boiled Spears Frozen Broccoli have 30.7 times more Vitamin A, 2.1 times more Vitamin B1, 10.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9, 9.9 times more Vitamin C, 15.9 times more Vitamin E and 161.4 times more Vitamin K than Yam.
100 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Yam:
100 calories of Boiled Spears Frozen Broccoli have 12.6 times more Calcium, 4.8 times more Iron, 4 times more Magnesium, 3.4 times more Manganese, 4.2 times more Phosphorus, 11.4 times more Selenium, 11.2 times more Sodium, 5.3 times more Zinc and 5.5 times more Water than Yam.
Both Boiled Spears Frozen Broccoli and Yam contain similar levels of Copper and Potassium per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Spears Frozen Broccoli have 14.8 times more Omega 3, 12.4 times more Sugars, 3.1 times more Fiber and 8.5 times more Protein than Yam.
Both Boiled Spears Frozen Broccoli and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.