Comparing Nutrients in 1 pound Chinese Broccoli VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Chinese Broccoli	Broccoli	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	23% 30g	130g per day for Men 19-50 years
Sugars	5.5% 4g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	61% 0.79mg	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	118% 472μg	71.4% 286μg	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	149% 134mg	450% 405mg	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	15% 2.27mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	47.6% 476mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	24.7% 0.22mg	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	33.5% 2.68mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	28% 195mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chinese Broccoli vs Broccoli:

• Raw Chinese Broccoli has 2.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin C and 1.6 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Broccoli have similar amounts of Vitamin K per 1 lb.
• Both Raw Chinese Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chinese Broccoli vs Broccoli:

• Raw Chinese Broccoli has 2.2 times more Calcium and 1.3 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Phosphorus, 1.8 times more Selenium and 4.7 times more Sodium than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Broccoli have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chinese Broccoli has 4.3 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Energy, 1.4 times more Carbohydrate, 1.9 times more Sugars and 2.4 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Chinese Broccoli as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.