Comparing Nutrients in 7 ounces Broccoli Raab VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.012% 0.004g	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	0.11% 0.018g	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	5.17% 6.73g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.03% 0.3mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	2.98% 12μg	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	22.3% 20mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	5.73% 0.052mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	5.7% 0.13mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	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	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Gourd-flowered per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs White Gourd-flowered :

• 7 ounces of Broccoli Raab have 5.6 times more Vitamin B1, 5.9 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 13.8 times more Vitamin B9 and 2 times more Vitamin C than White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Broccoli Raab as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs White Gourd-flowered :

• 7 ounces of Broccoli Raab have 4.2 times more Calcium, 1.6 times more Copper, 10.7 times more Iron, 2 times more Magnesium, 6 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium and 16.5 times more Sodium than White Gourd-flowered .
• Both Broccoli Raab and White Gourd-flowered contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Broccoli Raab as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 5.4 times more Fiber and 5.1 times more Protein than White Gourd-flowered .
• Both Broccoli Raab and White Gourd-flowered offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli Raab as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS White Gourd-flowered

What are the health benefits of Broccoli Raab compared to White Gourd-flowered ?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, promote healthy digestion, and reduce inflammation. White gourd-flowered, on the other hand, is also nutritious but may not offer the same levels of vitamins and minerals as broccoli raab. Both vegetables can be part of a healthy vegan diet, but broccoli raab may provide more overall health benefits.

Can I lose weight easier by eating more Broccoli Raab or White Gourd-flowered ?

Both Broccoli Raab and White Gourd-flowered are low in calories and high in fiber, which can aid in weight loss. However, the key to weight loss is creating a calorie deficit, so it ultimately depends on how these foods fit into your overall diet and lifestyle. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, and being mindful of portion sizes, are important factors in achieving weight loss goals.

Should I eat more Broccoli Raab or more White Gourd-flowered to gain more muscles while training consistently?

Both broccoli raab and white gourd-flowered are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. Broccoli raab is rich in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. White gourd-flowered, on the other hand, is a good source of antioxidants and fiber, which can help reduce inflammation and support overall health. To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based foods, including a mix of vegetables, fruits, whole grains, legumes, nuts, and seeds to ensure you're getting all the essential nutrients your body needs for muscle growth and recovery.

What is the environmental impact of producing Broccoli Raab compared to White Gourd-flowered ?

Broccoli Raab generally has a lower environmental impact compared to White Gourd-flowered due to factors such as water usage, land usage, and greenhouse gas emissions. Broccoli Raab is a cool-season crop that requires less water and land to grow, whereas White Gourd-flowered is a warm-season crop that may require more resources. Additionally, Broccoli Raab is typically grown closer to where it is consumed, reducing transportation emissions. Overall, choosing locally grown, seasonal produce like Broccoli Raab can help reduce the environmental impact of food production.