Comparing Nutrients in 7 ounces Broccoli Raab VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Broccoli Raab	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.22% 0.038g	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	8.66% 11.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.56% 2.58g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	29% 260μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.3% 0.2mg	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	21% 83.3μg	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	1.54% 1.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	5.5% 0.05mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	20.5% 0.47mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	49.8% 1693mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pickled Cabbage, Japanese Style per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Pickled Cabbage, Japanese Style:

• 7 ounces of Broccoli Raab have 14.6 times more Vitamin A, more Vitamin B1, 3.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 28.9 times more Vitamin C, 13.5 times more Vitamin E and 1.8 times more Vitamin K than Pickled Cabbage, Japanese Style.
• 7 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Pickled Cabbage, Japanese Style:

• 7 ounces of Broccoli Raab have 2.3 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 3.9 times more Zinc than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 4.4 times more Potassium and 8.4 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Pickled Cabbage, Japanese Style contain similar levels of Water per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 7.6 times more Omega 3 and 2 times more Protein than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 2 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Pickled Cabbage, Japanese Style offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Pickled Cabbage, Japanese Style

What are the health benefits of Broccoli Raab compared to Pickled Cabbage, Japanese Style?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. Pickled cabbage, Japanese style, on the other hand, may provide some probiotic benefits due to the fermentation process, which can support gut health. However, it may also be high in sodium and potentially lower in overall nutrients compared to fresh vegetables like broccoli raab.

Can I lose weight easier by eating more Broccoli Raab or Pickled Cabbage, Japanese Style?

Both broccoli raab and pickled cabbage can be healthy additions to a weight loss diet due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Therefore, the best option for weight loss would be to focus on overall calorie intake and choose a variety of nutrient-dense foods, including plenty of vegetables like broccoli raab and pickled cabbage. Remember to also include a balance of protein, healthy fats, and carbohydrates in your meals for optimal weight loss and overall health.

Should I eat more Broccoli Raab or more Pickled Cabbage, Japanese Style to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Broccoli raab is a good source of protein, vitamins, and minerals that can support muscle growth. Pickled cabbage, Japanese style, may not provide as much protein but can still be a nutritious addition to your diet. To optimize muscle growth, consider incorporating a balance of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains along with a variety of vegetables like broccoli raab and pickled cabbage.

What is the environmental impact of producing Broccoli Raab compared to Pickled Cabbage, Japanese Style?

Broccoli Raab generally has a lower environmental impact compared to pickled cabbage, as it requires less processing and packaging. Additionally, broccoli raab is typically grown locally and seasonally, reducing transportation emissions. However, it's important to consider factors like water usage and farming practices when assessing the overall environmental impact of different foods.