Comparing Nutrients in 7 ounces Broccoli Raab VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Leeks	9%	4%	87%

Macro Nutrients

	Broccoli Raab	Leeks	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.78% 0.13g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.7% 7.74g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Leeks	Recommended Dietary Allowance
Vitamin A	29% 260μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Leeks	Recommended Dietary Allowance
Calcium	21.4% 214mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	26.5% 0.24mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	41.5% 0.95mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.65% 39.7mg	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	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Leeks per 7 oz

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

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

• 7 ounces of Broccoli Raab have 1.6 times more Vitamin A, 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B9, 1.7 times more Vitamin C, 1.8 times more Vitamin E and 4.8 times more Vitamin K than Leeks.
• While 7 oz of Raw Leeks contain 1.4 times more Vitamin B6 than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Leeks:

• 7 ounces of Broccoli Raab have 1.8 times more Calcium, 2.1 times more Phosphorus, 1.7 times more Sodium and 6.4 times more Zinc than Leeks.
• While 7 oz of Raw Leeks contain 2.9 times more Copper and 1.3 times more Magnesium than Raw Broccoli Raab.
• Both Broccoli Raab and Leeks contain similar levels of Iron, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Leeks lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.9 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Leeks.
• While 7 oz of Raw Leeks contain 2.8 times more Energy, 5 times more Carbohydrate and 10.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Leeks provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Leeks

What are the health benefits of Broccoli Raab compared to Leeks?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Leeks are also rich in vitamins A and K, as well as manganese and iron. Both vegetables offer unique health benefits, with broccoli raab being particularly high in vitamin C and leeks being a good source of prebiotic fiber for gut health. Incorporating both into your diet can provide a variety of nutrients to support overall health.

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

Both broccoli raab and leeks are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is slightly lower in calories and higher in fiber compared to leeks. Therefore, including more broccoli raab in your diet may help you lose weight easier. Remember to pair these vegetables with a variety of other nutrient-dense foods for a balanced diet.

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

Both broccoli raab and leeks are nutritious vegetables that can support muscle gain when included in a balanced diet. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Leeks are rich in antioxidants and vitamins A and K, which can also support muscle health. To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods, including a mix of vegetables like broccoli raab and leeks, along with adequate protein from plant-based sources such as legumes, tofu, tempeh, and nuts.

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

Broccoli Raab has a higher environmental impact compared to leeks due to its higher water and land usage, as well as the energy required for its production. Leeks are generally considered to have a lower environmental footprint compared to many other vegetables.