Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Yautia	6%	3%	91%

Macro Nutrients

	Cooked Broccoli Raab	Yautia	Recommended Dietary Allowance
Energy	0.86% 25kcal	3.38% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Yautia	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.17% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.2% 0.24mg	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	17.8% 71μg	4.25% 17μg	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	41% 37mg	5.78% 5.2mg	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	17% 2.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Yautia	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	28.6% 0.26mg	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	16% 1.27mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	8.1% 0.19mg	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	11.7% 82mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Yautia per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Yautia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Yautia :

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B9 and 7.1 times more Vitamin C than Yautia .
• Both Cooked Broccoli Raab and Yautia provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Yautia have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Yautia have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Yautia :

• 100 grams of Cooked Broccoli Raab have 13.1 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium, 2.7 times more Sodium and 1.3 times more Water than Yautia .
• While 100 g of Raw Yautia contain 3.4 times more Copper and 1.7 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Yautia contain similar levels of Magnesium and Zinc per 100 grams.
• 100 grams of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 1.9 times more Fiber and 2.6 times more Protein than Yautia .
• While 100 g of Raw Yautia contain 3.9 times more Energy and 7.6 times more Carbohydrate than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy