Comparing Nutrients in 7 ounces Broccoli Raab VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Broccoli Raab	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	215% 36.5g	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	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B5, 4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dried Beechnuts:

• 7 ounces of Broccoli Raab have 108 times more Calcium, more Magnesium, more Phosphorus, 2.1 times more Zinc and 14 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 16 times more Copper, 3.4 times more Manganese and 5.2 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Beechnuts contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 26.2 times more Energy, 102 times more Fat, 68.9 times more Saturated Fat, 9 times more Omega 3, 634.1 times more Omega 6, 11.8 times more Carbohydrate and 2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Dried Beechnuts

What are the health benefits of Broccoli Raab compared to Dried Beechnuts?

Broccoli raab is a nutrient-dense vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. Dried beech nuts, on the other hand, are high in healthy fats and protein but lack the same variety of vitamins and minerals found in broccoli raab. Overall, broccoli raab is a more well-rounded and nutrient-rich option for overall health and well-being.

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

You may find it easier to lose weight by incorporating more Broccoli Raab into your diet. Broccoli Raab is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried Beechnuts, on the other hand, are higher in calories and fat, which may make it more challenging to lose weight if consumed in large quantities.

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

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources. Broccoli Raab is a good source of protein, vitamins, and minerals, but it may not provide as much protein as dried beech nuts. Dried beech nuts are higher in protein and healthy fats, making them a good option for muscle building. However, both can be included in a balanced vegan diet to support muscle growth and overall health.

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

Broccoli Raab has a lower environmental impact compared to Dried Beechnuts. Broccoli Raab is a vegetable that requires less water, land, and resources to produce compared to nuts like Beechnuts. Choosing plant-based foods like Broccoli Raab can help reduce greenhouse gas emissions and support sustainable food production.