Comparing Nutrients in 1 kilogram Chinese Broccoli VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Yautia	6%	3%	91%

Macro Nutrients

	Chinese Broccoli	Yautia	Recommended Dietary Allowance
Energy	8.97% 260kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	182% 236g	130g per day for Men 19-50 years
Sugars	12% 8.8g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	39.5% 15g	38g per day for Men 19-50 years
Protein	21.4% 12g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Yautia	Recommended Dietary Allowance
Vitamin A	96% 860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	182% 2.37mg	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	260% 1040μg	42.5% 170μg	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	329% 296mg	57.8% 52mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Yautia	Recommended Dietary Allowance
Calcium	105% 1050mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	286% 2.57mg	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	73.8% 5.9mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.86mg	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	61.4% 430mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25% 926g	19.7% 731g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Yautia per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Broccoli versus 1 kg of Yautia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs Yautia :

• 1 kilogram of Chinese Broccoli has more Vitamin A, 3.8 times more Vitamin B2, 6.1 times more Vitamin B9 and 5.7 times more Vitamin C than Yautia .
• While 1 kg of Raw Yautia contains 1.5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Chinese Broccoli.
• Both Chinese Broccoli and Yautia provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Yautia have insufficient amounts of Vitamin A
• Both Raw Chinese Broccoli as well as Raw Yautia have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Yautia :

• 1 kilogram of Chinese Broccoli has 11.7 times more Calcium, 2 times more Selenium and 1.3 times more Water than Yautia .
• While 1 kg of Raw Yautia contains 4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium and 2.2 times more Potassium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Yautia contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has 1.7 times more Fiber than Yautia .
• While 1 kg of Raw Yautia contains 3.8 times more Energy and 5.1 times more Carbohydrate than Raw Chinese Broccoli.
• Both Chinese Broccoli and Yautia offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy