Comparing Nutrients in 7 ounces Broccoli Raab VS Collards

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Collards	31%	14%	55%

Macro Nutrients

	Broccoli Raab	Collards	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.96% 0.16g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.26% 0.91g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Collards	Recommended Dietary Allowance
Vitamin A	29% 260μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	10.6% 0.53mg	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	64% 256μg	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	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Collards	Recommended Dietary Allowance
Calcium	21.4% 214mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	56.8% 1.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Collards per 7 oz

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

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

• 7 ounces of Broccoli Raab have 3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.2 times more Vitamin B5 than Collards.
• While 7 oz of Raw Collards contain 1.9 times more Vitamin A, 1.6 times more Vitamin B9, 1.7 times more Vitamin C, 1.4 times more Vitamin E and 2 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Collards provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Collards:

• 7 ounces of Broccoli Raab have 4.6 times more Iron, 2.9 times more Phosphorus, 1.9 times more Sodium and 3.7 times more Zinc than Collards.
• While 7 oz of Raw Collards contain 2.1 times more Calcium, 1.7 times more Manganese and 1.3 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Collards contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.8 times more Omega 3 than Collards.
• While 7 oz of Raw Collards contain 1.9 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Collards offer comparable quantities of Protein per seven ounces.
• Both Raw Broccoli Raab as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Collards

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

Both broccoli raab and collard greens are nutrient-dense vegetables that offer numerous health benefits. Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium. Collard greens are rich in vitamins A, C, and K, as well as folate and fiber. Both vegetables are low in calories and high in antioxidants, which can help reduce inflammation and support overall health. Incorporating a variety of leafy greens like broccoli raab and collards into your diet can help boost your nutrient intake and support a healthy lifestyle.

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

Both broccoli raab and collards 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 calcium compared to collards. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular exercise can help you achieve your weight loss goals.

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

Both broccoli raab and collard greens are excellent choices for building muscle due to their high protein and nutrient content. However, if you are looking to specifically increase muscle mass, collard greens may be the better option as they are slightly higher in protein and also contain important nutrients like calcium, iron, and vitamin C that support muscle growth and recovery. Incorporating a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains along with your greens can also help support muscle growth while training consistently.

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

Both Broccoli Raab and Collards have a relatively low environmental impact compared to animal-based foods. However, Broccoli Raab typically requires more resources such as water and energy to produce compared to Collards due to its faster growth rate and specific growing conditions. Overall, both vegetables are sustainable choices for a plant-based diet.