Comparing Nutrients in 7 ounces Broccoli Raab VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Nopales	27%	4%	69%

Macro Nutrients

	Broccoli Raab	Nopales	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.51% 0.087g	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	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.15% 2.3g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Nopales	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10.7% 0.14mg	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	1.5% 5.95μg	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	20.5% 18.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Nopales	Recommended Dietary Allowance
Calcium	21.4% 214mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	11.5% 0.1mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	39.4% 0.91mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15% 510mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Nopales per 7 oz

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

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

• 7 ounces of Broccoli Raab have 5.7 times more Vitamin A, 13.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6, 27.7 times more Vitamin B9, 2.2 times more Vitamin C, more Vitamin E and 42.3 times more Vitamin K than Nopales.
• 7 ounces of Nopales have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Broccoli Raab as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Nopales:

• 7 ounces of Broccoli Raab have 3.6 times more Iron, 4.6 times more Phosphorus, 1.6 times more Sodium and 3.1 times more Zinc than Nopales.
• While 7 oz of Raw Nopales contain 1.5 times more Calcium, 2.4 times more Magnesium and 1.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Nopales contain similar levels of Copper, Manganese and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Nopales lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 37.8 times more Omega 3, 1.2 times more Fiber and 2.4 times more Protein than Nopales.
• Both Broccoli Raab and Nopales offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Nopales provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Nopales provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Nopales

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

Broccoli Raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Nopales, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and magnesium. Both are nutritious choices, but Broccoli Raab may have a slight edge in terms of vitamin content.

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

Both Broccoli Raab and Nopales are low in calories and high in fiber, which can aid in weight loss. However, weight loss ultimately depends on creating a calorie deficit. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key to achieving weight loss goals.

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

Both broccoli raab and nopales are nutritious options for muscle gain while training consistently. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Nopales, on the other hand, are rich in fiber, antioxidants, and vitamins A and C, which can support overall health and muscle growth. It is recommended to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients to support your fitness goals.

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

Broccoli Raab has a higher environmental impact compared to Nopales. Broccoli Raab requires more water, land, and resources to grow, while Nopales are more sustainable due to their ability to thrive in arid conditions with minimal water and resources. Choosing Nopales over Broccoli Raab can help reduce the environmental footprint of your diet.