Comparing Nutrients in 7 ounces Broccoli Raab VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Walnuts	9%	84%	7%

Macro Nutrients

	Broccoli Raab	Walnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	38% 12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 4.82g	g per day for Men 19-50 years
Fiber	14% 5.36g	35% 13.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Walnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Walnuts per 7 oz

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

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

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 15.5 times more Vitamin C, 2.3 times more Vitamin E and 83 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Walnuts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Walnuts:

• 7 ounces of Broccoli Raab have 16.5 times more Sodium and 22.7 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 37.8 times more Copper, 1.4 times more Iron, 7.2 times more Magnesium, 8.6 times more Manganese, 4.7 times more Phosphorus, 2.3 times more Potassium, 4.9 times more Selenium and 4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Walnuts 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 oz of English Walnuts contain 29.7 times more Energy, 133.1 times more Fat, 73.8 times more Saturated Fat, 48 times more Omega 3, 1313.6 times more Omega 6, 4.8 times more Carbohydrate, 6.9 times more Sugars, 2.5 times more Fiber and 4.8 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 Walnuts

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can support eye health, boost immunity, and aid in digestion. Walnuts are rich in omega-3 fatty acids, which are beneficial for heart health and brain function. Both are nutritious options, but broccoli raab provides a wider range of vitamins and minerals, while walnuts are an excellent plant-based source of healthy fats.

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

Both Broccoli Raab and Walnuts can be beneficial for weight loss, but in different ways. Broccoli Raab is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Walnuts, on the other hand, are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, the key to weight loss is creating a balanced and sustainable diet that includes a variety of nutrient-dense foods, so incorporating both Broccoli Raab and Walnuts into your meals can be a great strategy for reaching your weight loss goals.

Should I eat more Broccoli Raab or more Walnuts 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 walnuts are nutritious foods, but walnuts are a better source of protein and healthy fats, making them a more suitable option for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

Broccoli Raab has a lower environmental impact compared to walnuts. Producing broccoli raab requires less water, land, and resources compared to walnut production. Additionally, broccoli raab is typically grown locally in many regions, reducing transportation emissions. Choosing plant-based foods like broccoli raab over nuts can help reduce your carbon footprint and support sustainable food systems.