Comparing Nutrients in 7 ounces Broccoli Raab VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Broccoli Raab	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	290% 49.4g	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	29.5% 38.3g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pinyon 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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17% 0.22mg	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	28.8% 115μg	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	4.4% 3.97mg	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	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	228% 2.05mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	374% 8.6mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	36.7% 1246mg	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	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pinyon Pine Nuts per 7 oz

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

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

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.1 times more Vitamin C than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 7.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.6 times more Vitamin B3 than Raw Broccoli Raab.
• 7 ounces of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 13.5 times more Calcium, 2.1 times more Phosphorus and 15.7 times more Water than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 24.6 times more Copper, 1.4 times more Iron, 10.6 times more Magnesium, 11 times more Manganese, 3.2 times more Potassium, 2.2 times more Sodium and 5.6 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pinyon Pine Nuts contain 28.6 times more Energy, 124.4 times more Fat, 113 times more Saturated Fat, 4.2 times more Omega 3, 858 times more Omega 6, 6.8 times more Carbohydrate, 4 times more Fiber and 3.6 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 Pinyon Pine Nuts

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

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as fiber and antioxidants. It can support immune health, digestion, and may help reduce inflammation. Pinyon pine nuts are a good source of healthy fats, protein, and minerals like magnesium and zinc. They can support heart health and provide energy. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

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

Both broccoli raab and pine nuts can be part of a healthy weight loss diet. Broccoli raab is low in calories and high in fiber, which can help you feel full and satisfied. Pine nuts are also a good source of healthy fats and protein, which can help keep you full and satisfied. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of nutrient-dense foods like broccoli raab and pine nuts can support your weight loss goals.

Should I eat more Broccoli Raab or more Pinyon 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 Pinyon Pine Nuts are nutritious options, but Pinyon Pine Nuts are higher in protein content and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet can help support muscle growth and recovery.

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

Broccoli Raab has a lower environmental impact compared to Pinyon Pine Nuts. Broccoli Raab requires less water, land, and resources to produce, making it a more sustainable choice. Pinyon Pine Nuts, on the other hand, have a higher environmental impact due to the resource-intensive process of harvesting and processing the nuts. Choosing plant-based foods like Broccoli Raab can help reduce your carbon footprint and support environmental sustainability.