Comparing Nutrients in 7 ounces Broccoli Raab VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Pine Nuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	9.83% 7.12g	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	% 6.85g	g per day for Men 19-50 years
Fiber	14% 5.36g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pine Nuts	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pine Nuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35% 1185mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pine Nuts per 7 oz

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

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

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, 25.3 times more Vitamin C and 4.2 times more Vitamin K than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3 and 5.8 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Pine Nuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Pine Nuts:

• 7 ounces of Broccoli Raab have 6.8 times more Calcium, 16.5 times more Sodium and 40.6 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 31.5 times more Copper, 2.6 times more Iron, 11.4 times more Magnesium, 22.3 times more Manganese, 7.9 times more Phosphorus, 3 times more Potassium and 8.4 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Dried Pine Nuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pine Nuts contain 30.6 times more Energy, 139.5 times more Fat, 59 times more Saturated Fat, 1143.1 times more Omega 6, 4.6 times more Carbohydrate, 9.4 times more Sugars, 1.4 times more Fiber and 4.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Pine Nuts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Pine Nuts

What are the health benefits of Broccoli Raab compared to Pine Nuts?

Broccoli raab is a great source of vitamins A, C, and K, as well as folate and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Pine nuts, on the other hand, are high in healthy fats, protein, and iron. They can help support heart health and provide energy. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for overall health and well-being.

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

Both broccoli raab and pine nuts can be beneficial for weight loss, but they work in different ways. Broccoli raab is low in calories and high in fiber, which can help you feel full and satisfied, leading to potential weight loss. Pine nuts, on the other hand, are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, incorporating a variety of nutrient-dense foods like broccoli raab and pine nuts into a balanced diet can support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both broccoli raab and pine nuts are good sources of protein, but pine nuts are higher in protein content. Therefore, incorporating more pine nuts into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources in your meals to ensure you are meeting your protein needs.

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

Broccoli Raab generally has a lower environmental impact compared to Pine Nuts. Broccoli Raab is a vegetable that requires less water, land, and resources to grow compared to tree nuts like Pine Nuts. Additionally, the production of nuts often involves more intensive farming practices and longer growing periods, leading to a higher environmental footprint. Choosing plant-based foods like Broccoli Raab over nuts can help reduce your overall environmental impact.