Comparing Nutrients in 7 ounces Broccoli Raab VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Broccoli Raab	Brazilnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	100% 32g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 4.62g	g per day for Men 19-50 years
Fiber	14% 5.36g	39% 15g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Brazilnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Brazilnuts per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 3.8 times more Vitamin B9, 28.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.8 times more Vitamin B1 and 3.5 times more Vitamin E than Raw Broccoli Raab.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Brazilnuts:

• 7 ounces of Broccoli Raab have 11 times more Sodium and 27.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.5 times more Calcium, 41.5 times more Copper, 17.1 times more Magnesium, 3.1 times more Manganese, 9.9 times more Phosphorus, 3.4 times more Potassium, 1917 times more Selenium and 5.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Brazilnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 5.3 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 30 times more Energy, 136.9 times more Fat, 194.4 times more Saturated Fat, 840.1 times more Omega 6, 4.1 times more Carbohydrate, 6.1 times more Sugars, 2.8 times more Fiber and 4.5 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 Brazilnuts

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, promote healthy skin, and aid in digestion. On the other hand, Brazil nuts are high in selenium, which is important for thyroid health and may help reduce inflammation. Both are nutritious options, but broccoli raab offers a wider range of vitamins and minerals.

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

Both broccoli raab and Brazil nuts can be beneficial for weight loss, but in different ways. Broccoli raab is low in calories and high in fiber, making it a great choice for promoting satiety and aiding in weight loss. On the other hand, Brazil nuts are high in healthy fats and selenium, which can help support metabolism and overall health. It's important to include a variety of nutrient-dense foods in your diet for optimal weight loss results.

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

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of plant-based protein sources. Broccoli Raab is a good source of vitamins and minerals, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating both into your diet can provide a well-rounded nutrient profile to support your fitness goals.

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

Broccoli Raab has a lower environmental impact compared to Brazil nuts. Broccoli Raab is a vegetable that requires less water, land, and resources to grow compared to Brazil nuts, which are a tree nut that typically requires more resources and land to cultivate. Choosing plant-based foods like Broccoli Raab can help reduce the overall environmental footprint of our food choices.