Comparing Nutrients in 7 ounces Broccoli Raab VS Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Onions	10%	2%	88%

Macro Nutrients

	Broccoli Raab	Onions	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.15% 0.026g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11.6% 8.4g	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	3.53% 2.56g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 1.96g	g per day for Men 19-50 years
Fiber	14% 5.36g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Onions	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18.3% 0.24mg	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	9.43% 37.7μg	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	16.3% 14.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Onions	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	11% 0.26mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Onions per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 10.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, 2.7 times more Vitamin C, 81 times more Vitamin E and 560 times more Vitamin K than Onions.
• 7 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Onions:

• 7 ounces of Broccoli Raab have 4.7 times more Calcium, 10.2 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 8.3 times more Sodium and 4.5 times more Zinc than Onions.
• Both Broccoli Raab and Onions contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 47.3 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Onions.
• While 7 oz of Raw Onions contain 3.3 times more Carbohydrate and 11.2 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Onions provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Raw Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Onions

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

Broccoli Raab is a good source of vitamins A, C, and K, as well as iron and calcium. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. On the other hand, onions are rich in antioxidants, particularly quercetin, which may help reduce inflammation and improve heart health. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

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

Both broccoli raab and onions can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli raab is particularly rich in nutrients like vitamin C, vitamin K, and iron, making it a great addition to a weight loss diet. Onions are also low in calories and high in antioxidants, which can support weight loss efforts. Ultimately, incorporating a variety of vegetables, including broccoli raab and onions, into your diet can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both broccoli raab and onions can be beneficial for muscle growth, but broccoli raab is a better choice as it is higher in protein and essential nutrients like vitamin C, vitamin K, and iron. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet along with regular strength training will help support muscle growth.

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

Broccoli Raab typically has a higher environmental impact compared to onions due to factors such as water usage, land usage, and greenhouse gas emissions associated with its cultivation. However, both vegetables are generally considered to have a lower environmental impact compared to animal-based foods. It's important to consider the overall sustainability of your diet by incorporating a variety of plant-based foods.