Comparing Nutrients in 1 pound 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	4.07% 118kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	31% 11.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Yautia	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	82.7% 1.08mg	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	19.3% 77μg	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	26.2% 23.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Yautia	Recommended Dietary Allowance
Calcium	47.6% 476mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	130% 1.17mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	36.7% 0.84mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	79.8% 2712mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Yautia per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Chinese Broccoli vs Yautia :

• 1 pound of Chinese Broccoli has 11.7 times more Calcium, 2 times more Selenium and 1.3 times more Water than Yautia .
• While 1 lb 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 pound.
• 1 pound of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Broccoli has 1.7 times more Fiber than Yautia .
• While 1 lb 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 pound.
• 1 pound of Chinese Broccoli provide inadequate amounts of Energy