Comparing Nutrients in 7 ounces Broccoli Raab VS Cucumber

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Cucumber	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.33% 0.056g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.06g	g per day for Men 19-50 years
Fiber	14% 5.36g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cucumber	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	3.47% 14μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cucumber	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cucumber per 7 oz

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

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

• 7 ounces of Broccoli Raab have 26.2 times more Vitamin A, 6 times more Vitamin B1, 3.9 times more Vitamin B2, 12.5 times more Vitamin B3, 1.2 times more Vitamin B5, 4.3 times more Vitamin B6, 11.9 times more Vitamin B9, 7.2 times more Vitamin C, 54 times more Vitamin E and 13.7 times more Vitamin K than Cucumber.
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Broccoli Raab as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cucumber:

• 7 ounces of Broccoli Raab have 6.8 times more Calcium, 7.6 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 16.5 times more Sodium and 3.9 times more Zinc than Cucumber.
• Both Broccoli Raab and Cucumber contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Raw Whole Cucumber lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 37.8 times more Omega 3, 5.4 times more Fiber and 4.9 times more Protein than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 1.3 times more Carbohydrate and 4.4 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Raw Whole Cucumber provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Cucumber

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

Broccoli raab is a good source of vitamins A, C, and K, as well as iron, calcium, and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Cucumbers, on the other hand, are low in calories and a good source of hydration due to their high water content. They also provide some vitamins and minerals, but are not as nutrient-dense as broccoli raab.

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

Both broccoli raab and cucumber are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is more nutrient-dense and contains a wider variety of vitamins and minerals compared to cucumber. Including a variety of vegetables in your diet, including both broccoli raab and cucumber, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Broccoli Raab is a good source of protein, but cucumbers are not as high in protein. To support muscle growth, consider incorporating more protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet in addition to consuming broccoli raab.

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

Broccoli Raab has a lower environmental impact compared to cucumber production. Broccoli Raab requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, broccoli raab is typically grown closer to the ground, which reduces the need for trellises and support structures, further decreasing its environmental footprint.