Comparing Nutrients in 7 ounces Broccoli Raab VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Broccoli Raab	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.2% 63.5kcal	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	0.2% 0.064g	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	0.82% 0.14g	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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.38% 4.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	29% 260μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	21.4% 214mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	18.3% 0.16mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.04% 0.77mg	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 Spring Or Scallions Onions per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.9 times more Vitamin E than Spring Or Scallions Onions.
• Both Broccoli Raab and Spring Or Scallions Onions provide similar amounts of Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Spring Or Scallions Onions:

• 7 ounces of Broccoli Raab have 1.5 times more Calcium, 1.4 times more Iron, 2.5 times more Manganese, 2 times more Phosphorus, 2.1 times more Sodium and 2 times more Zinc than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 2 times more Copper and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Spring Or Scallions Onions contain similar levels of Magnesium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Spring Or Scallions 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 and 1.7 times more Protein than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 2.6 times more Carbohydrate and 6.1 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Spring Or Scallions Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Spring Or Scallions Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Spring Or Scallions Onions

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Spring onions also provide vitamins and minerals, but broccoli raab has higher levels of certain nutrients like vitamin K. Both can be beneficial for overall health when included in a balanced diet.

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

Both broccoli raab and spring onions can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is a better choice as it is a cruciferous vegetable that is high in fiber, vitamins, and minerals, which can help you feel full and satisfied while consuming fewer calories. Additionally, broccoli raab is a good source of antioxidants and has anti-inflammatory properties that can support weight loss efforts. Incorporating both vegetables into a balanced diet can help you achieve your weight loss goals.

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

Both broccoli raab and spring onions are nutritious options for muscle gain. Broccoli raab is high in vitamin C, vitamin K, and iron, which can support muscle growth and repair. Spring onions are a good source of vitamin C, fiber, and antioxidants, which can also aid in muscle recovery. To maximize muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of vegetables like broccoli raab and spring onions, along with a balanced intake of protein, healthy fats, and carbohydrates.

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

Broccoli Raab has a higher environmental impact compared to Spring Onions or Scallions due to its longer growing season, higher water and land requirements, and greater susceptibility to pests. Spring Onions and Scallions are typically more sustainable options as they require less resources to grow.