Comparing Nutrients in 7 ounces Yautia VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Yautia VS Frozen Broccoli Spears per 7 oz

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

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

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

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

• 7 ounces of Yautia have 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.
• While 7 oz of Frozen Broccoli Spears contain 4.6 times more Calcium, 1.4 times more Manganese and 2.7 times more Selenium than Raw Yautia .
• Both Yautia and Frozen Broccoli Spears 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 3.4 times more Energy and 4.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Fiber and 2.1 times more Protein than Raw Yautia .
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy