Comparing Nutrients in 7 ounces Beets VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Beets	Broccoli Raab	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	14.6% 19g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Beets	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	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	6.1% 0.079mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	26% 0.34mg	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	54% 216μg	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	11% 9.72mg	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	0.53% 0.079mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	9.26% 0.083mg	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	20% 1.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	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	11.3% 79.4mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Beets 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 Beets vs Broccoli Raab:

• 7 ounces of Beets have 1.3 times more Vitamin B9 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 4.1 times more Vitamin C, 40.5 times more Vitamin E and 1120 times more Vitamin K than Raw Beets.
• 7 ounces of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beets as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beets vs Broccoli Raab:

• 7 ounces of Beets have 1.8 times more Copper, 1.7 times more Potassium and 2.4 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.8 times more Calcium, 2.7 times more Iron, 1.8 times more Phosphorus and 2.2 times more Zinc than Raw Beets.
• Both Beets and Broccoli Raab contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beets have 3.4 times more Carbohydrate and 17.8 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 37.8 times more Omega 3 and 2 times more Protein than Raw Beets.
• Both Beets and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Beets provide inadequate amounts of Omega 3
• Both Raw Beets as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Beets VS Broccoli Raab

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

Beets are rich in antioxidants, fiber, and essential nutrients like folate and manganese, which support heart health, digestion, and immune function. Broccoli Raab is high in vitamins A, C, and K, as well as calcium and iron, which can help with bone health, immunity, and blood clotting. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

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

Both beets and broccoli raab are nutritious vegetables that can support weight loss due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to beets, making it a better option for weight loss. Additionally, broccoli raab is a good source of vitamins and minerals that can support overall health and weight management. Incorporating both vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

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

Both beets and broccoli raab are nutritious choices to support muscle growth while training consistently. Beets are rich in nitrates, which can help improve blood flow and exercise performance. Broccoli raab is a good source of vitamins C, K, and A, as well as iron and calcium, which are important for muscle function and recovery. To maximize muscle growth, it's beneficial to include a variety of nutrient-dense foods in your diet, including both beets and broccoli raab.

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

Beets have a lower environmental impact compared to Broccoli Raab. Beets require less water, land, and resources to grow, making them a more sustainable option. Additionally, beets have a shorter growing period, which further reduces their environmental footprint.