Comparing Nutrients in 7 ounces Broccoli Raab VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Epazote	4%	13%	83%

Macro Nutrients

	Broccoli Raab	Epazote	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	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	NA	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	11.4% 14.8g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Epazote	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	23.2% 0.3mg	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	107% 427μg	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	7.94% 7.14mg	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	Epazote	Recommended Dietary Allowance
Calcium	21.4% 214mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	42% 0.38mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	267% 6.15mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Epazote per 7 oz

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

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

• 7 ounces of Broccoli Raab have 43.7 times more Vitamin A, 5.8 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.6 times more Vitamin C than Epazote.
• While 7 oz of Raw Epazote contain 2.7 times more Vitamin B2 and 2.6 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Epazote provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Epazote have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Epazote:

• 7 oz of Raw Epazote contain 2.5 times more Calcium, 4.5 times more Copper, 5.5 times more Magnesium, 7.8 times more Manganese, 3.2 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Epazote contain similar levels of Iron, Phosphorus and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Epazote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 9.6 times more Protein than Epazote.
• While 7 oz of Raw Epazote contain 2.6 times more Carbohydrate and 1.4 times more Fiber than Raw Broccoli Raab.
• 7 ounces of Epazote provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Epazote provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Epazote

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Epazote, on the other hand, is a herb that is traditionally used in Mexican cuisine and is believed to aid in digestion and reduce gas and bloating. Both are nutritious options, but broccoli raab may offer a wider range of health benefits due to its nutrient profile.

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

Both Broccoli Raab and Epazote are nutritious vegetables that can support weight loss due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of vegetables, along with a balanced diet and regular physical activity, is essential for successful weight loss.

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

Both broccoli raab and epazote are nutritious foods that can support muscle growth when consumed as part of a balanced diet. Broccoli raab is rich in vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Epazote is a good source of fiber, vitamins A and C, and minerals like calcium and iron, which also support muscle health. To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that provide a range of nutrients. Incorporating both broccoli raab and epazote into your diet can help you meet your nutritional needs for muscle growth and overall health.

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

Both Broccoli Raab and Epazote are nutritious and sustainable plant-based foods. However, Broccoli Raab typically requires more resources such as water and land to grow compared to Epazote. Therefore, from an environmental perspective, choosing Epazote may have a lower impact on the environment.