Comparing Nutrients in 7 ounces Broccoli Raab VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Broccoli Raab	Hearts Of Palm	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.87% 228kcal	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	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.89% 0.15g	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	39% 51g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	47% 34g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Hearts Of Palm	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	124% 1.6mg	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	12% 47.6μg	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	17.6% 16mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Hearts Of Palm	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	142% 1.28mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	105% 3584mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Hearts Of Palm per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Hearts Of Palm:

• 7 ounces of Broccoli Raab have 43.7 times more Vitamin A, 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 3.5 times more Vitamin B9, 2.5 times more Vitamin C, 3.2 times more Vitamin E and more Vitamin K than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 1.4 times more Vitamin B2 and 4.7 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Hearts Of Palm:

• 7 ounces of Broccoli Raab have 6 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 2.4 times more Sodium and 1.3 times more Water than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 15.3 times more Copper, 1.9 times more Phosphorus, 9.2 times more Potassium and 4.8 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 14.5 times more Omega 3 and 1.8 times more Fiber than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 5.2 times more Energy, 9 times more Carbohydrate and 45.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Hearts Of Palm offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Hearts Of Palm provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Hearts Of Palm provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Hearts Of Palm

What are the health benefits of Broccoli Raab compared to Hearts Of Palm?

Broccoli raab is a nutrient-dense green vegetable that is high in vitamins A, C, and K, as well as fiber and antioxidants. It also contains calcium, iron, and potassium. Hearts of palm, on the other hand, are lower in calories and carbohydrates but do not provide as many vitamins and minerals as broccoli raab. Both can be part of a healthy vegan diet, but broccoli raab offers more nutritional benefits overall.

Can I lose weight easier by eating more Broccoli Raab or Hearts Of Palm?

Both Broccoli Raab and Hearts of Palm are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is a better option as it is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants, which can help support overall health and weight loss goals. Additionally, Broccoli Raab is more filling and can help you feel satisfied for longer periods of time, making it easier to stick to your weight loss plan.

Should I eat more Broccoli Raab or more Hearts Of Palm to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more Broccoli Raab as it is a good source of plant-based protein, vitamins, and minerals that can support muscle growth and recovery. Broccoli Raab is also rich in antioxidants and fiber, which can aid in overall health and performance. Hearts of Palm, on the other hand, are lower in protein and may not provide as much support for muscle building compared to Broccoli Raab.

What is the environmental impact of producing Broccoli Raab compared to Hearts Of Palm?

Broccoli Raab has a lower environmental impact compared to Hearts of Palm. Broccoli Raab is a vegetable that can be grown relatively easily and sustainably, requiring less water and land compared to Hearts of Palm, which comes from palm trees that require a significant amount of resources to cultivate. Additionally, the production of Hearts of Palm can contribute to deforestation in some regions, further increasing its environmental impact.