Comparing Nutrients in 7 ounces Blackberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Blackberries	Broccoli Raab	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.7% 19g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.57% 4.76g	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	% 4.6g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.22g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	12.4% 49.6μg	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	46.3% 41.7mg	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	15.5% 2.32mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	15.4% 1.23mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	9.46% 321mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	9.56% 1.05mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 11.9 times more Vitamin A, 8.1 times more Vitamin B1, 5 times more Vitamin B2, 1.9 times more Vitamin B3, 5.7 times more Vitamin B6, 3.3 times more Vitamin B9, 1.4 times more Vitamin E and 11.3 times more Vitamin K than Raw Blackberries.
• Both Blackberries and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Blackberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Broccoli Raab:

• 7 ounces of Blackberries have 3.9 times more Copper and 1.6 times more Manganese than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.7 times more Calcium, 3.5 times more Iron, 3.3 times more Phosphorus, 33 times more Sodium and 1.5 times more Zinc than Raw Blackberries.
• Both Blackberries and Broccoli Raab contain similar levels of Magnesium, Potassium and Water per seven ounces.
• Both Raw Blackberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 3.4 times more Carbohydrate, 12.8 times more Sugars, 14.1 times more Fructose and 2 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2 times more Omega 3 and 2.3 times more Protein than Raw Blackberries.
• Both Raw Blackberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Broccoli Raab

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

Blackberries are rich in antioxidants, vitamins C and K, and fiber, which can help support immune function, skin health, and digestion. Broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron, which can support bone health and blood clotting. Both are nutrient-dense foods that can be beneficial for overall health when included in a balanced vegan diet.

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

Both blackberries and broccoli raab can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is lower in calories and higher in fiber compared to blackberries, making it a more filling and satisfying option for weight loss. Including a variety of fruits and vegetables in your diet, including both blackberries and broccoli raab, can help support weight loss efforts.

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

Both blackberries and broccoli raab are nutritious foods that can support muscle growth when consumed as part of a balanced diet. However, broccoli raab is a better choice for muscle gain as it is a good source of protein, iron, and vitamin C, which are important nutrients for muscle building and recovery. Additionally, broccoli raab is rich in antioxidants and other phytonutrients that can help reduce inflammation and support overall health. Incorporating both blackberries and broccoli raab into your diet can provide a variety of nutrients that support muscle growth and overall well-being.

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

Blackberries generally have a higher environmental impact compared to broccoli raab due to factors such as water usage, pesticide use, and transportation. Blackberries are typically grown in large monoculture fields that require significant amounts of water and pesticides. In contrast, broccoli raab is a leafy green vegetable that can be grown with less water and fewer pesticides. Additionally, blackberries are often transported long distances to reach consumers, contributing to their carbon footprint. Overall, choosing locally grown, organic produce like broccoli raab can help reduce the environmental impact of food production.