Comparing Nutrients in 7 ounces Broccoli Raab VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yautia	6%	3%	91%

Macro Nutrients

	Broccoli Raab	Yautia	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	36% 47g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yautia	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yautia	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yautia per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 3.9 times more Vitamin C than Yautia .
• While 7 oz of Raw Yautia contain 1.4 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Yautia have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Yautia have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Yautia :

• 7 ounces of Broccoli Raab have 12 times more Calcium, 2.2 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Yautia .
• While 7 oz of Raw Yautia contain 6.1 times more Copper and 3.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Yautia contain similar levels of Magnesium per seven ounces.
• 7 ounces of Yautia lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Yautia lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.8 times more Fiber and 2.2 times more Protein than Yautia .
• While 7 oz of Raw Yautia contain 4.5 times more Energy and 8.3 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Broccoli Raab VS Yautia

What are the health benefits of Broccoli Raab compared to Yautia ?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. Yautia, on the other hand, is a starchy root vegetable that is lower in vitamins and minerals compared to broccoli raab. Overall, broccoli raab is a healthier option due to its higher nutrient content and health benefits.

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

Both Broccoli Raab and Yautia are nutritious vegetables that can support weight loss as part of a balanced diet. Broccoli Raab is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Yautia, on the other hand, is a starchy root vegetable that is also low in calories and high in fiber, making it a good choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like Broccoli Raab and Yautia into your diet can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Broccoli Raab is a good source of protein, but Yautia is not particularly high in protein. Therefore, it would be more beneficial to eat more Broccoli Raab to support muscle growth and repair during training. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help you meet your protein needs for muscle building.

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

Broccoli Raab has a lower environmental impact compared to Yautia. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, plant-based foods like Broccoli Raab generally have a lower carbon footprint compared to animal products or starchy vegetables like Yautia.