Nutrient Comparison: Hawaii Mountain Yam VS Cooked Broccoli Raab per 100 g
Compare the macro and micronutrient content in 100 g of Hawaii Mountain Yam versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Cooked Broccoli Raab:
- 100 g of Cooked Broccoli Raab contain 1.7 times more Vitamin B1, 7.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B9, 14.2 times more Vitamin C, 12 times more Vitamin E and 182.9 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
- 100 grams of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
- Both Raw Hawaii Mountain Yam as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Cooked Broccoli Raab:
- 100 grams of Hawaii Mountain Yam have 1.5 times more Copper and 1.2 times more Potassium than Cooked Broccoli Raab.
- While 100 g of Cooked Broccoli Raab contain 4.5 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Selenium, 4.3 times more Sodium and 2 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cooked Broccoli Raab contain similar levels of Water per 100 grams.
- 100 grams of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 grams:
- 100 grams of Hawaii Mountain Yam have 2.7 times more Energy and 5.2 times more Carbohydrate than Cooked Broccoli Raab.
- While 100 g of Cooked Broccoli Raab contain 28.7 times more Omega 3 and 2.9 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cooked Broccoli Raab offer comparable quantities of Fiber per 100 grams.
- 100 grams of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.