Comparing Nutrients in 7 ounces Broccoli Raab VS Burdock Root

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Burdock Root	8%	2%	90%

Macro Nutrients

	Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.65% 0.11g	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	26.5% 34.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	7.94% 5.75g	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	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	36.6% 0.48mg	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	11.4% 45.6μg	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	6.6% 5.95mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	17% 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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	20% 0.46mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Burdock Root per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 16.2 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.6 times more Vitamin B9, 6.7 times more Vitamin C, 4.3 times more Vitamin E and 140 times more Vitamin K than Burdock Root.
• While 7 oz of Raw Burdock Root contain 1.4 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Burdock Root provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Burdock Root have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin K
• Both Raw Broccoli Raab as well as Raw Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Burdock Root:

• 7 ounces of Broccoli Raab have 2.6 times more Calcium, 2.7 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 6.6 times more Sodium and 2.3 times more Zinc than Burdock Root.
• While 7 oz of Raw Burdock Root contain 1.8 times more Copper, 1.7 times more Magnesium and 1.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Burdock Root contain similar levels of Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Burdock Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 94.5 times more Omega 3 and 2.1 times more Protein than Burdock Root.
• While 7 oz of Raw Burdock Root contain 3.3 times more Energy, 6.1 times more Carbohydrate and 7.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Burdock Root offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Burdock Root provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Burdock Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Burdock Root

What are the health benefits of Broccoli Raab compared to Burdock Root?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can support immune function, bone health, and digestion. Burdock root, on the other hand, is known for its anti-inflammatory and detoxifying properties. It can support liver health and skin conditions. Both are nutritious choices, but they offer different health benefits.

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

Both Broccoli Raab and Burdock Root are low in calories and high in fiber, making them great options for weight loss. However, Broccoli Raab is higher in essential nutrients like vitamin C, vitamin K, and iron, which can support overall health and weight loss efforts. Including a variety of vegetables in your diet, including both Broccoli Raab and Burdock Root, can help you achieve your weight loss goals by providing essential nutrients and promoting satiety.

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

To gain more muscles while training consistently, it's important to focus on consuming adequate protein sources. Broccoli Raab is a good source of protein, fiber, and vitamins, while Burdock Root is more commonly used for its potential health benefits rather than its protein content. Therefore, incorporating more Broccoli Raab into your diet may be more beneficial for muscle gain due to its protein content. Additionally, be sure to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle growth and recovery.

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

Broccoli Raab has a lower environmental impact compared to Burdock Root. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab has a shorter growing period, which further reduces its environmental footprint.