Comparing Nutrients in 500 calories Yautia VS Chinese Broccoli

Weight per 500 calories

• Yautia: 510g
• Chinese Broccoli: 1923g

Yautia has 3.8 times more energy per 100g than Chinese Broccoli. It has average energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Yautia or Chinese Broccoli?

Macros Ratio

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

Macro Nutrients

	Yautia	Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	6.97% 2.23g	32g per day for Men 19-50 years
Omega 3	NA	326% 5.2g	1.6g per day for Men 19-50 years
Omega 6	NA	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	20% 7.65g	132% 50g	38g per day for Men 19-50 years
Protein	13.3% 7.45g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Yautia	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	109% 1.42mg	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	21.7% 86.7μg	500% 2000μg	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	29.5% 26.5mg	632% 569mg	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	NA	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1428% 1713μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yautia	Chinese Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	202% 2019mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	137% 1.23mg	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	62.5% 5mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	NA	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	37% 260mg	118% 827mg	700mg per day for Men 19-50 years
Potassium	89.7% 3051mg	155% 5269mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	8.97% 135mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	71.7% 7.9mg	11mg per day for Men 19-50 years
Water	10% 373g	48% 1780g	3700g per day for Men 19-50 years

Yautia VS Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yautia or Chinese Broccoli?

Lets compare vitamin content per 500 calories of Yautia vs Chinese Broccoli:

• 500 kcal of Raw Chinese Broccoli contain more Vitamin A, 3.9 times more Vitamin B1, 14.4 times more Vitamin B2, 2.6 times more Vitamin B3, 23.1 times more Vitamin B9 and 21.5 times more Vitamin C than Raw Yautia .
• Both Yautia and Chinese Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Yautia have insufficient amounts of Vitamin A
• Both Raw Yautia as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yautia vs Chinese Broccoli:

• 500 kcal of Raw Chinese Broccoli contain 44 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 3.2 times more Phosphorus, 1.7 times more Potassium, 7.5 times more Selenium, 3.1 times more Zinc and 4.8 times more Water than Raw Yautia .
• Both Yautia and Chinese Broccoli contain similar levels of Copper per 500 calories.
• 500 calories of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yautia have 1.3 times more Carbohydrate than Chinese Broccoli.
• While 500 kcal of Raw Chinese Broccoli contain 7.2 times more Fat, 6.5 times more Fiber and 3.1 times more Protein than Raw Yautia .
• Both Yautia and Chinese Broccoli offer comparable quantities of Energy per 500 calories.