Comparing Nutrients in 7 ounces Bananas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bananas	Broccoli Raab	Recommended Dietary Allowance
Energy	6.1% 177kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	1.04% 0.75g	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	13.3% 9.62g	0.47% 0.34g	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	% 9.9g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0.22g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	41% 165μg	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	19% 17.3mg	44.5% 40mg	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	1.32% 0.2mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	34% 0.78mg	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	6.24% 43.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4% 149g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Bananas have 2.1 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B9, 2.3 times more Vitamin C, 16.2 times more Vitamin E and 448 times more Vitamin K than Raw Bananas.
• Both Bananas and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Broccoli Raab:

• 7 ounces of Bananas have 1.9 times more Copper, 1.2 times more Magnesium and 1.8 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 21.6 times more Calcium, 8.2 times more Iron, 1.5 times more Manganese, 3.3 times more Phosphorus, 33 times more Sodium and 5.1 times more Zinc than Raw Bananas.
• Both Bananas and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 4 times more Energy, 8 times more Carbohydrate, 32.2 times more Sugars and 28.5 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7 times more Omega 3 and 2.9 times more Protein than Raw Bananas.
• Both Bananas and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Bananas as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Broccoli Raab

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

Bananas are a good source of potassium, vitamin C, and dietary fiber, which can support heart health, digestion, and immune function. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, which can help with bone health, immunity, and blood clotting. Both are nutritious options, but broccoli raab may offer more antioxidants and minerals compared to bananas.

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

Both bananas and broccoli raab can be part of a healthy weight loss diet, but broccoli raab is lower in calories and higher in fiber, making it a more weight-loss-friendly option. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both bananas and broccoli raab can be beneficial for muscle growth. Bananas are a good source of carbohydrates and potassium, which can help with energy production and muscle function. Broccoli raab is rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. Including a mix of both bananas and broccoli raab in your diet can help you achieve your muscle-building goals.

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

Bananas have a lower environmental impact compared to Broccoli Raab. Bananas require less water, land, and energy to produce, resulting in lower greenhouse gas emissions. Broccoli Raab, on the other hand, requires more resources such as water and land, making it less environmentally friendly compared to bananas.