Comparing Nutrients in 7 ounces Broccoli Raab VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Arugula	33%	19%	48%

Macro Nutrients

	Broccoli Raab	Arugula	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	5.6% 4.07g	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	0.47% 0.34g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Arugula	Recommended Dietary Allowance
Vitamin A	29% 260μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11% 0.14mg	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	41% 165μg	48% 192μg	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	44.5% 40mg	33% 29.8mg	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	21.4% 3.2mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Arugula	Recommended Dietary Allowance
Calcium	21.4% 214mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16.8% 0.15mg	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	53% 4.25mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27.7% 0.64mg	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	20.7% 145mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Arugula per 7 oz

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

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

• 7 ounces of Broccoli Raab have 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.3 times more Vitamin C, 3.8 times more Vitamin E and 2.1 times more Vitamin K than Arugula.
• While 7 oz of Raw Arugula contain 1.4 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Arugula provide similar amounts of Vitamin A and Vitamin B9 per seven ounces.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Raw Broccoli Raab as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Arugula:

• 7 ounces of Broccoli Raab have 1.5 times more Iron, 1.2 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Sodium and 1.6 times more Zinc than Arugula.
• While 7 oz of Raw Arugula contain 1.5 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium and 1.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Arugula contain similar levels of Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.7 times more Fiber and 1.2 times more Protein than Arugula.
• While 7 oz of Raw Arugula contain 1.3 times more Carbohydrate and 5.4 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Arugula offer comparable quantities of Omega 3 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Arugula

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

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron. It also contains antioxidants and fiber, which can support overall health. Arugula is rich in vitamins A, C, and K, as well as folate and calcium. Both vegetables offer unique health benefits, so incorporating a variety of greens into your diet can help ensure you receive a wide range of nutrients.

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

Both broccoli raab and arugula are low in calories and high in fiber, making them excellent choices for weight loss. However, broccoli raab is slightly higher in calories and carbohydrates compared to arugula. Arugula is also a good source of vitamins and minerals. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either broccoli raab or arugula into a balanced diet can help support your weight loss goals.

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

Both broccoli raab and arugula are nutritious choices that can support muscle gain when training consistently. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Arugula is rich in nitrates, which can improve exercise performance and muscle recovery. To maximize muscle gain, it's beneficial to include a variety of nutrient-dense foods in your diet, including both broccoli raab and arugula.

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

Both Broccoli Raab and Arugula have a relatively low environmental impact compared to animal-based foods. However, Broccoli Raab typically requires more water and resources to grow compared to Arugula. Overall, both vegetables are environmentally friendly choices that can be part of a sustainable diet.