Comparing Nutrients in 7 ounces Broccoli Raab VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Parsnips	6%	3%	91%

Macro Nutrients

	Broccoli Raab	Parsnips	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.48% 0.081g	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	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	13% 9.53g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Parsnips	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.7% 0.18mg	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	33.2% 133μg	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	37.5% 33.7mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Parsnips	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	26.5% 0.24mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	48.3% 1.1mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Parsnips per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 10 times more Vitamin K than Parsnips.
• While 7 oz of Raw Parsnips contain 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Parsnips provide similar amounts of Vitamin C and Vitamin E per seven ounces.
• 7 ounces of Parsnips have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Parsnips:

• 7 ounces of Broccoli Raab have 3 times more Calcium, 3.6 times more Iron, 3.3 times more Sodium and 1.3 times more Zinc than Parsnips.
• While 7 oz of Raw Parsnips contain 2.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Potassium and 1.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Parsnips contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 63 times more Omega 3 and 2.6 times more Protein than Parsnips.
• While 7 oz of Raw Parsnips contain 3.4 times more Energy, 6.3 times more Carbohydrate, 12.6 times more Sugars and 1.8 times more Fiber than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Parsnips provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Parsnips provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Parsnips

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

Broccoli raab is a great source of vitamins A, C, and K, as well as calcium, iron, and fiber. It is known for its anti-inflammatory properties and potential cancer-fighting abilities. Parsnips, on the other hand, are high in fiber, vitamin C, and folate. They support digestive health and provide antioxidants. Both vegetables offer unique health benefits, so including a variety of vegetables in your diet is important for overall health.

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

Both Broccoli Raab and Parsnips can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, Broccoli Raab is lower in calories and higher in fiber compared to Parsnips, making it a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, including both Broccoli Raab and Parsnips, can help support your weight loss goals.

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

Both broccoli raab and parsnips can be beneficial for muscle gain due to their nutrient content. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Parsnips are rich in potassium, which helps with muscle contractions and overall muscle function. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Consider incorporating both broccoli raab and parsnips into your meals to ensure you're getting a range of nutrients that support muscle development.

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

Broccoli Raab generally has a lower environmental impact compared to Parsnips. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is a quick-growing vegetable, which means it has a shorter time to harvest compared to Parsnips, reducing its overall environmental footprint.