Comparing Nutrients in 7 ounces Broccoli Raab VS Bulb Fennel

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Bulb Fennel	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.41% 0.4g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.97% 0.34g	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% 14.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.8% 7.8g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	29% 260μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.17% 0.093mg	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	13.4% 53.6μg	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	26.5% 24mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bulb Fennel	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	14.6% 0.13mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16.5% 0.38mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24% 822mg	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	6.88% 103mg	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	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Bulb Fennel per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2.7 times more Vitamin A, 16.2 times more Vitamin B1, 4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 3.1 times more Vitamin B9, 1.7 times more Vitamin C, 2.8 times more Vitamin E and 3.6 times more Vitamin K than Bulb Fennel.
• 7 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Broccoli Raab as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Bulb Fennel:

• 7 ounces of Broccoli Raab have 2.2 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus and 3.9 times more Zinc than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 1.6 times more Copper, 2.1 times more Potassium and 1.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Bulb Fennel contain similar levels of Water per seven ounces.
• 7 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Bulb Fennel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 and 2.6 times more Protein than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 2.6 times more Carbohydrate and 10.3 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Bulb Fennel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bulb Fennel provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Bulb Fennel provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Bulb Fennel

What are the health benefits of Broccoli Raab compared to Bulb Fennel?

Broccoli raab is a good source of vitamins A, C, and K, as well as iron, calcium, and fiber. It is known for its anti-inflammatory properties and potential cancer-fighting abilities. On the other hand, bulb fennel is rich in vitamin C, fiber, and potassium, and is known for its digestive benefits and potential antioxidant properties. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

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

Both broccoli raab and bulb fennel are low in calories and high in fiber, which can help with weight loss. However, broccoli raab is a better choice for weight loss as it is lower in calories and higher in nutrients compared to bulb fennel. Additionally, broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron, making it a more nutrient-dense option for supporting overall health and weight loss goals.

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

Both broccoli raab and bulb fennel are nutritious vegetables that can support muscle growth when included in a balanced diet. Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Bulb fennel is rich in vitamin C, potassium, and fiber, which can also support muscle health. To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods, including a mix of vegetables like broccoli raab and bulb fennel, along with adequate protein from plant-based sources such as legumes, nuts, seeds, and whole grains.

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

Both Broccoli Raab and Bulb Fennel are nutritious vegetables, but Broccoli Raab generally has a lower environmental impact compared to Bulb Fennel. Broccoli Raab requires less water and land to grow, and it typically has a shorter growing season, which can reduce the overall environmental footprint of its production. Additionally, Broccoli Raab is often grown as a cool-season crop, which can further minimize the need for resources like water and energy. Overall, choosing Broccoli Raab over Bulb Fennel can be a more sustainable choice for the environment.