Comparing Nutrients in 7 ounces Broccoli Raab VS Okra

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Okra	20%	4%	76%

Macro Nutrients

	Broccoli Raab	Okra	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.3% 0.052g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.05% 2.94g	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	1.56% 1.13g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 1.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Okra	Recommended Dietary Allowance
Vitamin A	29% 260μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	33% 0.43mg	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	29.8% 119μg	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	50.7% 45.6mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Okra	Recommended Dietary Allowance
Calcium	21.4% 214mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	68% 1.56mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 593mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Okra per 7 oz

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

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

• 7 ounces of Broccoli Raab have 3.6 times more Vitamin A, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, 6 times more Vitamin E and 7.2 times more Vitamin K than Okra.
• While 7 oz of Raw Okra contain 1.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Okra provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Raw Broccoli Raab as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Okra:

• 7 ounces of Broccoli Raab have 1.3 times more Calcium, 3.5 times more Iron, 4.7 times more Sodium and 1.3 times more Zinc than Okra.
• While 7 oz of Raw Okra contain 2.6 times more Copper, 2.6 times more Magnesium, 2 times more Manganese and 1.5 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Okra contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3 and 1.6 times more Protein than Okra.
• While 7 oz of Raw Okra contain 2.6 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Okra offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Okra provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Okra provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Okra

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

Both broccoli raab and okra are nutritious vegetables, but they offer different health benefits. Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. It also contains compounds that have anti-inflammatory and antioxidant properties. Okra, on the other hand, is rich in vitamins C and K, as well as folate and fiber. It also contains a sticky substance called mucilage that can help support digestive health. Overall, both vegetables can be a valuable addition to a balanced vegan diet, providing a range of essential nutrients.

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

Both broccoli raab and okra are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is slightly lower in calories and higher in fiber compared to okra. Therefore, incorporating more broccoli raab into your diet may help you lose weight easier. Remember to pair these vegetables with a balanced diet and regular exercise for optimal results.

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

Both broccoli raab and okra are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Okra is rich in fiber, vitamins A and C, and antioxidants that can help reduce inflammation and support overall health. To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods, including a mix of vegetables, whole grains, legumes, nuts, and seeds to ensure you are getting all the essential nutrients your body needs for muscle growth and recovery.

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

Broccoli Raab generally has a lower environmental impact compared to Okra. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is usually grown in cooler climates, which can further reduce its environmental footprint compared to Okra, which thrives in warmer climates and requires more resources to cultivate.