Comparing Nutrients in 7 ounces Broccoli Raab VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Broccoli Raab	Fireweed Leaves	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	5.63% 5.46g	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	29.3% 38g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	29% 260μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	96% 1.25mg	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	55.6% 222μg	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	4.85% 4.37mg	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	21.4% 214mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	70.6% 0.64mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	578% 13.3mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	29% 980mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Fireweed Leaves per 7 oz

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

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

• 7 ounces of Broccoli Raab have 4.9 times more Vitamin B1 and 9.2 times more Vitamin C than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 1.4 times more Vitamin A, 3.8 times more Vitamin B3, 4.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Fireweed Leaves provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Fireweed Leaves:

• 7 ounces of Broccoli Raab have 1.3 times more Water than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 4 times more Calcium, 7.6 times more Copper, 7.1 times more Magnesium, 17 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 3.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Fireweed Leaves contain similar levels of Iron and Sodium per seven ounces.
• Both Raw Broccoli Raab as well as Raw Fireweed Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Fireweed Leaves contain 4.7 times more Energy, 5.6 times more Fat, 6.7 times more Carbohydrate, 3.9 times more Fiber and 1.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Broccoli Raab VS Fireweed Leaves

What are the health benefits of Broccoli Raab compared to Fireweed Leaves?

Broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and fiber, which can support overall health. Fireweed leaves are also nutritious, providing vitamins and minerals, but may not be as widely studied as broccoli raab. Both can be part of a healthy vegan diet, but broccoli raab is more commonly recognized for its health benefits.

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

Both Broccoli Raab and Fireweed Leaves are nutritious, low-calorie vegetables that can support weight loss as part of a balanced diet. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes, as well as incorporating a variety of nutrient-dense foods into your meals.

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

Both broccoli raab and fireweed leaves are nutritious choices that can support muscle growth when consumed as part of 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. Fireweed leaves are rich in antioxidants and vitamins, which can help reduce inflammation and support overall health. To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that provide a balance of protein, carbohydrates, healthy fats, vitamins, and minerals. Incorporating both broccoli raab and fireweed leaves into your diet can help support your muscle-building goals.

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

Both Broccoli Raab and Fireweed Leaves have a relatively low environmental impact compared to animal-based foods. Both are plant-based sources of nutrients and require fewer resources such as water and land to produce. Choosing plant-based foods like Broccoli Raab and Fireweed Leaves can help reduce greenhouse gas emissions and promote sustainable food systems.