Comparing Nutrients in 7 ounces Breadfruit VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Breadfruit	Broccoli Raab	Recommended Dietary Allowance
Energy	7.05% 204kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	41.4% 54g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	30% 22g	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	25.6% 9.72g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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	64% 57.5mg	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

	Breadfruit	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	13.4% 1.07mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	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	8.5% 59.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Broccoli Raab per 7 oz

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

• 7 ounces of Breadfruit have 1.4 times more Vitamin B5 and 1.4 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 5.9 times more Vitamin B9, 16.2 times more Vitamin E and 448 times more Vitamin K than Raw Breadfruit.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Breadfruit as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadfruit vs Broccoli Raab:

• 7 ounces of Breadfruit have 2 times more Copper and 2.5 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.4 times more Calcium, 4 times more Iron, 6.6 times more Manganese, 2.4 times more Phosphorus, 16.5 times more Sodium, 6.4 times more Zinc and 1.3 times more Water than Raw Breadfruit.
• Both Breadfruit and Broccoli Raab contain similar levels of Magnesium per seven ounces.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Breadfruit as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit have 4.7 times more Energy, 9.5 times more Carbohydrate, 28.9 times more Sugars and 1.8 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.5 times more Omega 3 and 3 times more Protein than Raw Breadfruit.
• 7 ounces of Breadfruit provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Breadfruit VS Broccoli Raab

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

Breadfruit is a good source of fiber, vitamins, and minerals, including vitamin C, potassium, and magnesium. It is also rich in antioxidants and can help support digestion and heart health. Broccoli raab, on the other hand, is a nutrient-dense vegetable high in vitamins A, C, and K, as well as calcium and iron. It is known for its anti-inflammatory properties and potential cancer-fighting benefits. Both breadfruit and broccoli raab offer unique health benefits and can be part of a balanced vegan diet.

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

Both breadfruit and broccoli raab can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, broccoli raab is lower in calories and higher in fiber, making it a more weight-loss-friendly option compared to breadfruit. Incorporating more broccoli raab into your diet can help you feel fuller for longer and support your weight loss goals.

Should I eat more Breadfruit 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 plant-based protein sources. Both breadfruit and broccoli raab are nutritious options, but broccoli raab is higher in protein and essential nutrients like iron and vitamin C. Including broccoli raab in your diet can help support muscle growth and overall health.

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

Breadfruit has a lower environmental impact compared to Broccoli Raab because it requires less water, land, and resources to grow. Additionally, Breadfruit trees can help sequester carbon dioxide and improve soil health, making them a more sustainable option.