Comparing Nutrients in 7 ounces Broccoli Raab VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1% 0.17g	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	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.2% 5.95g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	29% 260μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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	Young Cowpeas	Recommended Dietary Allowance
Calcium	21.4% 214mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28.7% 0.26mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	48.3% 1.1mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Young Cowpeas per 7 oz

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

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

• 7 ounces of Broccoli Raab have 3.2 times more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.1 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 2 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Young Cowpeas provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Young Cowpeas :

• 7 ounces of Broccoli Raab have 1.9 times more Iron, 1.4 times more Phosphorus and 8.3 times more Sodium than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.1 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 2.2 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Young Cowpeas contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3 times more Omega 3 than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 4.1 times more Energy, 6.6 times more Carbohydrate, 7.9 times more Sugars and 1.9 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Young Cowpeas offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Young Cowpeas

What are the health benefits of Broccoli Raab compared to Young Cowpeas ?

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Young cowpeas, on the other hand, are rich in protein, fiber, and various vitamins and minerals such as folate and magnesium. Both are nutritious choices, but broccoli raab may have more antioxidant properties while young cowpeas provide more protein and fiber.

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

Both broccoli raab and young cowpeas are nutritious options for weight loss due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to young cowpeas, making it a slightly better choice for weight loss. Incorporating a variety of vegetables into your diet, including broccoli raab and young cowpeas, can help support weight loss efforts by providing essential nutrients and promoting feelings of fullness.

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

Both broccoli raab and young cowpeas are excellent sources of plant-based protein, which is essential for muscle growth and repair. To gain more muscles while training consistently, it is important to consume a variety of protein sources to ensure you are getting all the essential amino acids your body needs. You can include both broccoli raab and young cowpeas in your diet to help support your muscle-building goals.

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

Broccoli Raab has a lower environmental impact compared to Young Cowpeas. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable choice. Additionally, Broccoli Raab has a higher nutritional value, providing more vitamins, minerals, and antioxidants per serving.