Comparing Nutrients in 7 ounces Broccoli Raab VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Broccoli Raab	Red Cabbage	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.4% 0.067g	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	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.5% 7.6g	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	4.05% 2.94g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 1.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Red Cabbage	Recommended Dietary Allowance
Vitamin A	29% 260μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	32% 0.41mg	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	8.93% 35.7μg	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	126% 113mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Red Cabbage	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	3.75% 0.034mg	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	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	26.5% 12μg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	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	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Red Cabbage per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B5, 4.6 times more Vitamin B9, 14.7 times more Vitamin E and 5.9 times more Vitamin K than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 2.8 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Red Cabbage provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Red Cabbage have insufficient amounts of Vitamin E
• Both Raw Broccoli Raab as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Red Cabbage:

• 7 ounces of Broccoli Raab have 2.4 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.2 times more Sodium and 3.5 times more Zinc than Red Cabbage.
• Both Broccoli Raab and Red Cabbage contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw Broccoli Raab as well as Raw Red Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 4.2 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 2.6 times more Carbohydrate, 10.1 times more Sugars and 8.7 times more Fructose than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Red Cabbage

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

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. Red cabbage is rich in antioxidants, vitamins C and K, and fiber. Both are nutritious choices, but broccoli raab may have slightly higher levels of vitamins and minerals compared to red cabbage.

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

Both broccoli raab and red 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 fiber compared to red cabbage, so it may help with weight loss slightly more. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli raab and red cabbage into your diet can support your weight loss goals.

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

Both broccoli raab and red cabbage are nutritious choices, but broccoli raab is higher in protein and certain vitamins and minerals that can support muscle growth. Therefore, incorporating more broccoli raab into your diet may be beneficial for gaining muscles while training consistently.

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

Both Broccoli Raab and Red Cabbage are nutritious vegetables, but Broccoli Raab generally has a higher environmental impact compared to Red Cabbage. This is because Broccoli Raab requires more water, land, and resources to grow compared to Red Cabbage. Choosing locally grown and organic options for both vegetables can help reduce their environmental impact.