Comparing Nutrients in 7 ounces Broccoli Raab VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.37% 0.23g	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	8.85% 11.5g	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	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Vitamin A	29% 260μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	21.4% 214mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	56.2% 0.51mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	10.6% 0.24mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32.6% 1109mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Potherb Jute per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Potherb Jute:

• 7 ounces of Broccoli Raab have 1.2 times more Vitamin B1 and 4.5 times more Vitamin B5 than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 2.1 times more Vitamin A, 4.2 times more Vitamin B2, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Potherb Jute provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Potherb Jute:

• 7 ounces of Broccoli Raab have 3.2 times more Manganese and 4.1 times more Sodium than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 1.9 times more Calcium, 6.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium and 2.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Potherb Jute contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Potherb Jute lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 94.5 times more Omega 3 than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 2 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Potherb Jute

What are the health benefits of Broccoli Raab compared to Potherb Jute?

Broccoli Raab is a good source of vitamins A, C, and K, as well as calcium and iron. It also contains antioxidants and fiber, which can help support overall health. Potherb Jute, on the other hand, is rich in vitamin C and dietary fiber. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Broccoli Raab or Potherb Jute?

Both Broccoli Raab and Potherb Jute are low in calories and high in fiber, making them great choices for weight loss. However, the key to losing weight is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Ultimately, the quantity and variety of foods you eat, as well as your overall diet and lifestyle habits, will have a greater impact on weight loss than focusing on specific vegetables. Incorporating a variety of nutrient-dense, plant-based foods into your diet, along with regular physical activity, is important for achieving and maintaining a healthy weight.

Should I eat more Broccoli Raab or more Potherb Jute to gain more muscles while training consistently?

Both Broccoli Raab and Potherb Jute are excellent sources of plant-based protein, vitamins, and minerals that can support muscle growth when consumed as part of a balanced diet. However, Broccoli Raab is higher in protein and also contains important nutrients like iron, calcium, and vitamin C, making it a great choice for muscle building. Incorporating both vegetables into your diet can provide a variety of nutrients that support overall health and muscle development.

What is the environmental impact of producing Broccoli Raab compared to Potherb Jute?

Both Broccoli Raab and Potherb Jute are nutritious vegetables, but in terms of environmental impact, Broccoli Raab typically requires more resources to produce compared to Potherb Jute. Broccoli Raab is a cool-season crop that needs ample water and nutrients to grow, while Potherb Jute is a heat-tolerant plant that can thrive in less fertile soils with minimal water requirements. Overall, choosing Potherb Jute over Broccoli Raab may have a lower environmental footprint due to its lower resource demands.