Comparing Nutrients in 7 ounces Broccoli Raab VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Broccoli Raab	Serrano Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.52% 0.43g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.5% 7.6g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	77% 1mg	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	11.4% 45.6μg	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	99% 89mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Serrano Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28.4% 0.26mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16% 0.37mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	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	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Serrano Peppers per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2.8 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 19 times more Vitamin K than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Serrano Peppers:

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 2.5 times more Iron, 2.1 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Sodium and 3 times more Zinc than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 3.1 times more Copper and 1.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Serrano Peppers contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Serrano Peppers lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Serrano Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 31.5 times more Omega 3 and 1.8 times more Protein than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 2.4 times more Carbohydrate, 10.1 times more Sugars and 1.4 times more Fiber than Raw Broccoli Raab.
• 7 ounces of Serrano Peppers provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Serrano Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Serrano Peppers

What are the health benefits of Broccoli Raab compared to Serrano Peppers?

Broccoli raab is a good 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. Serrano peppers, on the other hand, are high in vitamin C and capsaicin, which may help boost metabolism and reduce inflammation. Both can be beneficial for health, but broccoli raab offers a wider range of nutrients and potential health benefits.

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

Both Broccoli Raab and Serrano Peppers can be beneficial for weight loss due to their low calorie content and high fiber content. However, Broccoli Raab may be more effective for weight loss as it is a nutrient-dense vegetable that is low in calories and high in vitamins, minerals, and antioxidants. Serrano Peppers can also aid in weight loss due to their metabolism-boosting properties from capsaicin, but they are typically consumed in smaller quantities compared to Broccoli Raab. Ultimately, incorporating a variety of nutrient-dense, low-calorie foods like Broccoli Raab into your diet, along with a balanced overall diet and regular physical activity, can help support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Broccoli Raab is a good source of protein, but Serrano Peppers are not. Therefore, you should eat more Broccoli Raab to support muscle growth and recovery. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will also help you reach your muscle-building goals.

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

Broccoli Raab generally has a lower environmental impact compared to Serrano Peppers. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli raab is typically grown locally in many regions, reducing the carbon footprint associated with transportation.