Comparing Nutrients in 7 ounces Broccoli Raab VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cabbage	18%	3%	79%

Macro Nutrients

	Broccoli Raab	Cabbage	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.7% 49.6kcal	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	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.2% 0.034g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.16g	g per day for Men 19-50 years
Fiber	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cabbage	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	10% 0.12mg	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	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19% 0.25mg	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	21.3% 85.3μg	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	80.7% 72.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cabbage	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	11.7% 0.93mg	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	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30.6% 13.8μg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.92% 337mg	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	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cabbage per 7 oz

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

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

• 7 ounces of Broccoli Raab have 26.2 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 10.8 times more Vitamin E and 2.9 times more Vitamin K than Cabbage.
• While 7 oz of Raw Cabbage contain 1.8 times more Vitamin C than Raw Broccoli Raab.
• 7 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Broccoli Raab as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cabbage:

• 7 ounces of Broccoli Raab have 2.7 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Sodium and 4.3 times more Zinc than Cabbage.
• Both Broccoli Raab and Cabbage contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cabbage lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 and 2.5 times more Protein than Cabbage.
• While 7 oz of Raw Cabbage contain 2 times more Carbohydrate, 8.4 times more Sugars and 8.5 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Cabbage offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cabbage provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Cabbage

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

Broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants that support overall health. Cabbage is rich in fiber, vitamin C, and vitamin K, and also contains antioxidants. Both vegetables offer unique health benefits, so including a variety of cruciferous vegetables like broccoli raab and cabbage in your diet can contribute to overall health and well-being.

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

Both broccoli raab and cabbage 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 certain nutrients like vitamin C and iron compared to cabbage. Ultimately, weight loss depends on overall calorie intake and a balanced diet, so incorporating a variety of vegetables, including both broccoli raab and cabbage, can help support your weight loss goals.

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

Both broccoli raab and cabbage are nutritious vegetables that can support muscle growth when included in a balanced diet. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Cabbage is rich in vitamin C, fiber, and antioxidants, which can help reduce inflammation and support overall health. To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods, including a mix of vegetables like broccoli raab and cabbage, along with adequate protein from plant-based sources such as legumes, tofu, tempeh, and whole grains.

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

Broccoli Raab has a higher environmental impact compared to cabbage due to its longer growing season, higher water and resource requirements, and lower yield per acre. Cabbage is generally more sustainable to produce as it requires less water, fertilizer, and energy inputs.