Comparing Nutrients in 7 ounces Broccoli Raab VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Broccoli Raab	Broccoli Leaves	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.44% 0.075g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.05% 2.94g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Broccoli Leaves	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11% 5.95μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Broccoli Leaves per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 1.7 times more Vitamin B5 and 4.6 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Broccoli Leaves provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Broccoli Leaves:

• 7 ounces of Broccoli Raab have 2.3 times more Calcium, 2.4 times more Iron, 1.7 times more Manganese, 1.2 times more Sodium and 1.9 times more Zinc than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 1.7 times more Potassium and 3 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Broccoli Leaves contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.5 times more Omega 3 than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 1.8 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Broccoli Leaves offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Broccoli Raab as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Broccoli Leaves

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

Broccoli raab, also known as rapini, is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. Broccoli leaves are also rich in vitamins and minerals, including vitamin A, C, and K. Both are low in calories and high in antioxidants, which can help support overall health and reduce the risk of chronic diseases. Incorporating both broccoli raab and broccoli leaves into your diet can provide a variety of nutrients and health benefits.

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

Both Broccoli Raab and Broccoli Leaves are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is slightly lower in calories and higher in fiber compared to Broccoli Leaves. Therefore, incorporating more Broccoli Raab into your diet may help you lose weight more easily. Remember to pair them with a variety of nutrient-dense foods for a balanced diet.

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

Both Broccoli Raab and Broccoli Leaves are nutritious choices that can support muscle growth when consumed as part of a balanced diet. Broccoli Raab is rich in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Broccoli Leaves are also packed with vitamins and minerals, including antioxidants that can help reduce inflammation and support overall health. To maximize muscle growth, it's important to consume a variety of nutrient-dense foods, including both Broccoli Raab and Broccoli Leaves, along with a good source of plant-based protein like beans, lentils, tofu, or quinoa.

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

Both Broccoli Raab and Broccoli Leaves have a relatively low environmental impact compared to other foods. They are both rich in nutrients and can be grown easily in many climates. However, Broccoli Raab tends to have a slightly higher impact due to its longer growing season and higher water requirements. Overall, both options are sustainable choices for a plant-based diet.