Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yautia	6%	3%	91%

Macro Nutrients

	Frozen Broccoli Spears	Yautia	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	36% 47g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yautia	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	36% 0.47mg	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	46.6% 187μg	8.43% 33.7μg	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	151% 136mg	11.5% 10.3mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yautia	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	56.7% 0.51mg	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	18% 1.43mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	16% 0.37mg	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	16.7% 117mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yautia per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Yautia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Yautia :

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B2, 5.5 times more Vitamin B9 and 13.1 times more Vitamin C than Yautia .
• While 7 oz of Raw Yautia contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yautia provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Yautia have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Yautia have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Yautia :

• 7 ounces of Frozen Broccoli Spears have 4.6 times more Calcium, 1.4 times more Manganese, 2.7 times more Selenium and 1.2 times more Water than Yautia .
• While 7 oz of Raw Yautia contain 7.1 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 2.4 times more Potassium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yautia contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2 times more Fiber and 2.1 times more Protein than Yautia .
• While 7 oz of Raw Yautia contain 3.4 times more Energy and 4.4 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Frozen Broccoli Spears VS Yautia

What are the health benefits of Frozen Broccoli Spears compared to Yautia ?

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. They are low in calories and high in fiber, which can help with digestion and weight management. Yautia, on the other hand, is a starchy root vegetable that is higher in carbohydrates and lower in vitamins and minerals compared to broccoli. While both can be part of a healthy diet, broccoli spears offer more nutritional benefits overall.

Can I lose weight easier by eating more Frozen Broccoli Spears or Yautia ?

Both frozen broccoli spears and yautia can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to yautia, making them a better choice for weight loss. Additionally, broccoli is rich in vitamins and minerals that support overall health and can help with weight management. Incorporating more broccoli spears into your diet can help you feel full and satisfied while consuming fewer calories, ultimately aiding in weight loss.

Should I eat more Frozen Broccoli Spears or more Yautia to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Frozen broccoli spears are a good source of protein, but yautia (also known as malanga) is a starchy root vegetable that is lower in protein. To support muscle growth, consider incorporating a variety of protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet along with both broccoli and yautia.

What is the environmental impact of producing Frozen Broccoli Spears compared to Yautia ?

Frozen broccoli spears have a lower environmental impact compared to yautia. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is typically grown in more sustainable farming practices compared to yautia, making it a more environmentally friendly option.