Comparing Nutrients in 7 ounces Broccoli Raab VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Celeriac	13%	6%	81%

Macro Nutrients

	Broccoli Raab	Celeriac	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.49% 0.16g	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	1.73% 0.29g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.38% 3.18g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Celeriac	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	25% 0.33mg	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	3.97% 16μg	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	17.6% 16mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	68% 81.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Celeriac	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	15.4% 0.14mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	13.6% 0.31mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 595mg	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	13.2% 198mg	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	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Celeriac per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 10.4 times more Vitamin B9, 2.5 times more Vitamin C, 4.5 times more Vitamin E and 5.5 times more Vitamin K than Celeriac.
• Both Broccoli Raab and Celeriac provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Celeriac have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Celeriac:

• 7 ounces of Broccoli Raab have 2.5 times more Calcium, 3.1 times more Iron, 2.5 times more Manganese and 2.3 times more Zinc than Celeriac.
• While 7 oz of Raw Celeriac contain 1.7 times more Copper, 1.6 times more Phosphorus, 1.5 times more Potassium and 3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Celeriac contain similar levels of Magnesium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Celeriac lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Celeriac.
• While 7 oz of Raw Celeriac contain 3.2 times more Carbohydrate and 4.2 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Celeriac provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Celeriac provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Celeriac

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

Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium. It also contains antioxidants and fiber, which can help support a healthy immune system and digestion. Celeriac, on the other hand, is rich in fiber, vitamin C, and potassium. Both vegetables offer unique health benefits, so incorporating a variety of vegetables into your diet is key for overall health and nutrition.

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

Both Broccoli Raab and Celeriac 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 Celeriac, so it may be a better option for weight loss. Additionally, Broccoli Raab is rich in vitamins and minerals that can support overall health and well-being. Incorporating both vegetables into your diet can help you achieve your weight loss goals.

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

Both broccoli raab and celeriac are nutritious choices for building muscle due to their high vitamin and mineral content. Broccoli raab is a good source of iron, calcium, and vitamin C, while celeriac is rich in fiber, vitamin K, and phosphorus. To support muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of vegetables, fruits, whole grains, and plant-based proteins. Incorporating both broccoli raab and celeriac into your diet can help provide a range of essential nutrients to fuel your workouts and support muscle recovery.

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

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