Comparing Nutrients in 7 ounces Blueberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Blueberries	Broccoli Raab	Recommended Dietary Allowance
Energy	3.9% 113kcal	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	0.17% 0.056g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.22g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	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	6.1% 0.073mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.9% 0.32mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6, 13.8 times more Vitamin B9, 2.1 times more Vitamin C, 2.8 times more Vitamin E and 11.6 times more Vitamin K than Raw Blueberries.
• 7 ounces of Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Blueberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Broccoli Raab:

• 7 ounces of Blueberries have 1.4 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18 times more Calcium, 7.6 times more Iron, 3.7 times more Magnesium, 6.1 times more Phosphorus, 2.5 times more Potassium, 33 times more Sodium and 4.8 times more Zinc than Raw Blueberries.
• Both Blueberries and Broccoli Raab contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 5.1 times more Carbohydrate, 26.2 times more Sugars and 29.2 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.3 times more Omega 3 and 4.3 times more Protein than Raw Blueberries.
• Both Blueberries and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Protein
• Both Raw Blueberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Broccoli Raab

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

Blueberries are rich in antioxidants, vitamins, and fiber, which can help improve heart health, brain function, and digestion. Broccoli raab, on the other hand, is a good source of vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health and immune function. Both blueberries and broccoli raab offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both blueberries and broccoli raab are nutrient-dense foods that can support weight loss as part of a balanced diet. Blueberries are low in calories and high in fiber, which can help you feel full and satisfied. Broccoli raab is also low in calories and high in fiber, as well as being a good source of vitamins and minerals. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables, including blueberries and broccoli raab, can help support your weight loss goals.

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

Both blueberries and broccoli raab can be beneficial for muscle growth, but broccoli raab is a better choice for building muscle due to its higher protein content. Broccoli raab also contains important nutrients like iron, calcium, and vitamin C that support muscle function and recovery. However, blueberries are still a great option for overall health and can provide antioxidants that help reduce inflammation and support recovery. It's important to have a balanced diet that includes a variety of nutrient-dense foods to support muscle growth and overall health.

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

Blueberries have a higher environmental impact compared to Broccoli Raab due to factors such as water usage, pesticide use, and transportation. Blueberries require more water to grow and are often treated with pesticides, whereas Broccoli Raab is a hardier vegetable that requires less water and fewer pesticides. Additionally, the transportation of blueberries, which are often imported, contributes to their higher environmental impact compared to locally grown Broccoli Raab.