Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Yokan

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Yokan	5%	0%	95%

Macro Nutrients

	Cooked Broccoli Raab	Yokan	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	66.2% 86g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	9.7% 5.43g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Yokan	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0.44% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	0.5% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.87% 0.011mg	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	25% 101μg	2.83% 11.3μg	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	58.3% 52.4mg	0% 0mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Yokan	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.57% 0.041mg	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	22.5% 1.8mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	8.63% 0.2mg	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	16.6% 116mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.88% 63.8mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Yokan per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Yokan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Yokan:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 33.8 times more Vitamin B1, 35 times more Vitamin B2, 35.4 times more Vitamin B3, 4.5 times more Vitamin B5, 27.5 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin C than Yokan.
• 5 ounces of Yokan have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cooked Broccoli Raab as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Yokan:

• 5 ounces of Cooked Broccoli Raab have 4.4 times more Calcium, 2.6 times more Copper, 1.5 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 7.6 times more Potassium, 7.7 times more Zinc and 2.6 times more Water than Yokan.
• While 5 oz of Yokan, prepared from adzuki beans and sugar contain 1.8 times more Selenium and 1.5 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Yokan contain similar levels of Iron per five ounces.
• 5 ounces of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Yokan, prepared from adzuki beans and sugar contain 10.4 times more Energy and 19.5 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Yokan offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Yokan, prepared from adzuki beans and sugar provide inadequate amounts of Omega 6 in five ounces.