Comparing Nutrients in 7 ounces Broccoli Raab VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cardoon	14%	5%	81%

Macro Nutrients

	Broccoli Raab	Cardoon	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.16% 33.7kcal	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	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.48% 0.081g	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	6.2% 8.08g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cardoon	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	3.3% 0.04mg	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	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17.7% 0.23mg	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	33.7% 135μg	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	4.4% 3.97mg	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	Cardoon	Recommended Dietary Allowance
Calcium	21.4% 214mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	51% 0.46mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	22% 0.51mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cardoon per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 8.1 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 10.1 times more Vitamin C than Cardoon.
• Both Broccoli Raab and Cardoon provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cardoon have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Broccoli Raab as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cardoon:

• 7 ounces of Broccoli Raab have 1.5 times more Calcium, 3.1 times more Iron, 1.5 times more Manganese, 3.2 times more Phosphorus and 4.5 times more Zinc than Cardoon.
• While 7 oz of Raw Cardoon contain 5.5 times more Copper, 1.9 times more Magnesium, 2 times more Potassium and 5.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cardoon contain similar levels of Water per seven ounces.
• 7 ounces of Cardoon lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Cardoon lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.7 times more Fiber and 4.5 times more Protein than Cardoon.
• While 7 oz of Raw Cardoon contain 1.4 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Cardoon provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Cardoon provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Cardoon

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Cardoon, on the other hand, is rich in fiber, vitamins C and K, and minerals like potassium and magnesium. Both vegetables offer unique health benefits, so incorporating a variety of plant-based foods in your diet can help ensure you're getting a wide range of nutrients.

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

Both Broccoli Raab and Cardoon 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 nutrients such as vitamins A, C, and K, making it a slightly better option for weight loss. Incorporating either of these vegetables into your diet can help support weight loss efforts when combined with a balanced diet and regular physical activity.

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

Both Broccoli Raab and Cardoon are nutritious vegetables that can support muscle growth when included in a balanced diet. Broccoli Raab is high in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Cardoon is a good source of fiber, potassium, and magnesium, which can help with muscle contractions and energy production. To gain more muscles while training consistently, it is recommended to include a variety of nutrient-dense foods in your diet, including a mix of vegetables like Broccoli Raab and Cardoon, along with adequate protein from plant-based sources such as legumes, tofu, tempeh, and nuts.

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

Both Broccoli Raab and Cardoon are vegetables with relatively low environmental impacts compared to animal products. However, Broccoli Raab typically requires less water and land to produce compared to Cardoon. Additionally, Broccoli Raab tends to have a shorter growing period, which can further reduce its environmental footprint. Overall, choosing either Broccoli Raab or Cardoon can be a sustainable choice for the environment.