Comparing Nutrients in 7 ounces Yautia VS 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	6.7% 194kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Yautia	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11.3% 0.15mg	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	8.43% 33.7μg	51.6% 206μg	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	11.5% 10.3mg	65.3% 58.7mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yautia	Chinese Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	14% 0.13mg	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	24.3% 1.94mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	14.5% 101mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Yautia VS Chinese Broccoli per 7 oz

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

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

• 7 ounces of Yautia have 1.5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain more Vitamin A, 3.8 times more Vitamin B2, 6.1 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Yautia .
• Both Yautia and Chinese Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Yautia vs Chinese Broccoli:

• 7 ounces of Yautia have 4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 2.2 times more Potassium and 1.2 times more Zinc than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 11.7 times more Calcium, 2 times more Selenium and 1.3 times more Water than Raw Yautia .
• Both Yautia and Chinese Broccoli 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 Yautia have 3.8 times more Energy, 5.1 times more Carbohydrate and 1.2 times more Protein than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 1.7 times more Fiber than Raw Yautia .
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy

Frequently Asked Questions about Yautia VS Chinese Broccoli

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

Yautia, also known as malanga, is a starchy root vegetable that is a good source of fiber, vitamins, and minerals. It provides energy, supports digestion, and may help regulate blood sugar levels. Chinese broccoli, on the other hand, is a leafy green vegetable rich in vitamins A, C, and K, as well as antioxidants. It supports immune function, bone health, and may reduce inflammation. Both Yautia and Chinese broccoli offer unique health benefits and can be part of a balanced vegan diet.

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

Both yautia and Chinese broccoli can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to including nutrient-dense foods like yautia and Chinese broccoli in your diet.

Should I eat more Yautia or more Chinese Broccoli 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. Chinese broccoli is a good source of protein, but yautia is not as high in protein. Therefore, it would be more beneficial to include more Chinese broccoli in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also help you meet your protein needs for muscle building.

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

Yautia, also known as malanga, typically has a higher environmental impact compared to Chinese broccoli due to the resources required for its cultivation, such as water, land, and energy. Chinese broccoli is a leafy green vegetable that generally has a lower environmental footprint as it requires less water and land to grow. Choosing Chinese broccoli over yautia can be a more sustainable choice for the environment.