Comparing Nutrients in 7 ounces Broccoli Raab VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Broccoli Raab	Hazelnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	91% 15.5g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 8.33g	g per day for Men 19-50 years
Fiber	14% 5.36g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Hazelnuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	86% 1.1mg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Hazelnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Hazelnuts per 7 oz

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

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

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 3.2 times more Vitamin C and 15.8 times more Vitamin K than Hazelnuts.
• While 7 oz of Hazelnuts contain 4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.3 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Hazelnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Hazelnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Hazelnuts:

• 7 ounces of Broccoli Raab have more Sodium and 17.4 times more Water than Hazelnuts.
• While 7 oz of Hazelnuts contain 41.1 times more Copper, 2.2 times more Iron, 7.4 times more Magnesium, 15.6 times more Manganese, 4 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 3.2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Hazelnuts contain similar levels of Calcium 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 2.2 times more Omega 3 than Hazelnuts.
• While 7 oz of Hazelnuts contain 28.5 times more Energy, 124 times more Fat, 53.8 times more Saturated Fat, 270.1 times more Omega 6, 5.9 times more Carbohydrate, 11.4 times more Sugars, 3.6 times more Fiber and 4.7 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 Hazelnuts

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. Hazelnuts, on the other hand, are rich in healthy fats, vitamin E, and minerals like magnesium and copper. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and nutrition.

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

Both broccoli raab and hazelnuts can be part of a healthy weight loss diet due to their nutrient density and low calorie content. However, broccoli raab is a non-starchy vegetable that is low in calories and high in fiber, making it a great choice for weight loss. Hazelnuts, on the other hand, are calorie-dense due to their healthy fats, so portion control is important when including them in your diet for weight loss. Ultimately, incorporating a variety of nutrient-dense foods like broccoli raab along with portion-controlled nuts like hazelnuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both broccoli raab and hazelnuts are nutritious options, but hazelnuts are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating a mix of protein-rich foods like legumes, nuts, seeds, and whole grains into your diet will support muscle development.

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

Broccoli Raab generally has a lower environmental impact compared to Hazelnuts. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Hazelnuts, on the other hand, require more water and land to cultivate, which can contribute to deforestation and water scarcity. Choosing plant-based foods like Broccoli Raab can help reduce your carbon footprint and support environmental conservation efforts.