Comparing Nutrients in 7 ounces Broccoli Raab VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Broccoli Raab	Grape Leaves	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.73% 0.29g	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	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	17.2% 12.5g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Grape Leaves	Recommended Dietary Allowance
Vitamin A	29% 260μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	61% 0.79mg	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	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Grape Leaves	Recommended Dietary Allowance
Calcium	21.4% 214mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	92% 0.82mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	246% 5.67mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 540mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.93% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Grape Leaves per 7 oz

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

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

• 7 ounces of Broccoli Raab have 4.1 times more Vitamin B1, 1.4 times more Vitamin B5, 1.8 times more Vitamin C and 2.1 times more Vitamin K than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 10.5 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Grape Leaves provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• Both Raw Broccoli Raab as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 3.7 times more Sodium and 1.3 times more Water than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 3.4 times more Calcium, 9.9 times more Copper, 4.3 times more Magnesium, 7.2 times more Manganese and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Grape Leaves contain similar levels of Iron, Phosphorus and Zinc per seven ounces.
• Both Raw Broccoli Raab as well as Raw Grape Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 4.2 times more Energy, 4.3 times more Fat, 4.5 times more Omega 3, 6.1 times more Carbohydrate, 16.6 times more Sugars, 4.1 times more Fiber and 1.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Grape Leaves

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

Broccoli raab is a good source of vitamin C, vitamin K, and fiber, while grape leaves are rich in antioxidants and vitamin A. Both are nutritious options, but broccoli raab may provide more vitamin C and fiber, while grape leaves offer unique antioxidants and vitamin A content. Incorporating a variety of plant foods in your diet can help ensure you're getting a wide range of nutrients.

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

Both Broccoli Raab and Grape Leaves are low in calories and high in fiber, making them great options for weight loss. However, Broccoli Raab is slightly lower in calories and higher in nutrients such as vitamin C, vitamin K, and iron compared to Grape Leaves. Therefore, incorporating more Broccoli Raab into your diet may help you lose weight easier while also providing a range of essential nutrients.

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

Both broccoli raab and grape leaves are nutritious options, but broccoli raab is higher in protein and essential nutrients like iron, calcium, and vitamin C, which are important for muscle growth and recovery. Therefore, incorporating more broccoli raab into your diet may be more beneficial for gaining muscles while training consistently.

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

Both Broccoli Raab and Grape Leaves have a relatively low environmental impact compared to animal products. However, Broccoli Raab typically requires more water and resources to grow compared to Grape Leaves. It's important to consider factors such as water usage, pesticide use, and transportation when evaluating the environmental impact of different foods. Overall, both Broccoli Raab and Grape Leaves are sustainable choices for a plant-based diet.