Comparing Nutrients in 7 ounces Broccoli Raab VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Broccoli Raab	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0% 0g	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	0.012% 0.002g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	26.3% 19g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11.8% 0.15mg	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	6.45% 25.8μg	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	8.8% 7.94mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	31% 0.28mg	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	84.3% 6.75mg	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	5.18% 0.12mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25% 851mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Jerusalem-artichokes per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Jerusalem-artichokes:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 5.1 times more Vitamin C, 8.5 times more Vitamin E and 2240 times more Vitamin K than Jerusalem-artichokes.
• Both Broccoli Raab and Jerusalem-artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Jerusalem-artichokes:

• 7 ounces of Broccoli Raab have 7.7 times more Calcium, 1.3 times more Magnesium, 6.6 times more Manganese, 8.3 times more Sodium and 6.4 times more Zinc than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 3.3 times more Copper, 1.6 times more Iron and 2.2 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Jerusalem-artichokes contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 3.3 times more Energy, 6.1 times more Carbohydrate and 25.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Jerusalem-artichokes

What are the health benefits of Broccoli Raab compared to Jerusalem-artichokes?

Broccoli raab is a good source of vitamins A, C, and K, as well as iron, calcium, and fiber. It can support immune function, bone health, and digestion. Jerusalem artichokes, on the other hand, are high in inulin, a prebiotic fiber that can support gut health and blood sugar control. Both vegetables offer unique health benefits, so including a variety of vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Broccoli Raab or Jerusalem-artichokes?

Both broccoli raab and Jerusalem artichokes can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli raab is lower in calories and higher in fiber compared to Jerusalem artichokes, making it a slightly better option for weight loss. Incorporating both into a balanced diet can help support weight loss efforts.

Should I eat more Broccoli Raab or more Jerusalem-artichokes to gain more muscles while training consistently?

Both broccoli raab and Jerusalem artichokes are nutritious choices for muscle building, but broccoli raab is higher in protein and contains essential amino acids that are important for muscle growth. Therefore, incorporating more broccoli raab into your diet may be beneficial for gaining muscles while training consistently. Additionally, broccoli raab is rich in vitamins and minerals that support overall health and performance.

What is the environmental impact of producing Broccoli Raab compared to Jerusalem-artichokes?

Broccoli Raab has a higher environmental impact compared to Jerusalem artichokes. Broccoli Raab requires more water, land, and resources to grow, while Jerusalem artichokes are more resilient and require less input. Choosing Jerusalem artichokes can be a more sustainable option for reducing environmental impact.