Comparing Nutrients in 7 ounces Broccoli Raab VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Potatoes	10%	1%	89%

Macro Nutrients

	Broccoli Raab	Potatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.37% 0.064g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.24% 1.63g	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	0.71% 0.52g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.34g	g per day for Men 19-50 years
Fiber	14% 5.36g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Potatoes	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	45.5% 0.59mg	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	7.44% 29.8μg	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	43.4% 39mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	24.3% 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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	13.2% 0.3mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25% 843mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Potatoes per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 4 times more Vitamin B2, 5.5 times more Vitamin B9, 162 times more Vitamin E and 112 times more Vitamin K than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 1.7 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Potatoes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Potatoes:

• 7 ounces of Broccoli Raab have 9 times more Calcium, 2.6 times more Iron, 2.6 times more Manganese, 1.3 times more Phosphorus, 5.5 times more Sodium and 2.6 times more Zinc than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 2.6 times more Copper and 2.2 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Potatoes contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Potatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Whole Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 18.9 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 3.5 times more Energy and 6.1 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Potatoes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Whole Potatoes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Potatoes

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

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as iron, calcium, and fiber. It is also a good source of antioxidants and has anti-inflammatory properties. Potatoes, on the other hand, are a starchy vegetable that is high in carbohydrates and potassium. While both vegetables offer health benefits, broccoli raab is lower in calories and carbohydrates and higher in vitamins and minerals compared to potatoes.

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

Both broccoli raab and potatoes can be part of a healthy weight loss diet, but broccoli raab is lower in calories and higher in fiber, making it a better choice for weight loss. It is also rich in vitamins and minerals that support overall health. However, it's important to focus on overall dietary patterns and portion sizes rather than just one specific food when trying to lose weight.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Broccoli raab is a good source of vitamins and minerals, but for muscle building, you may want to prioritize protein-rich foods like legumes, tofu, tempeh, seitan, and quinoa. Potatoes can also be a part of a muscle-building diet as they provide carbohydrates for energy. Aim for a balanced diet that includes a variety of plant-based protein sources, whole grains, fruits, vegetables, and healthy fats to support muscle growth and overall health.

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

Broccoli Raab has a higher environmental impact compared to potatoes due to its higher water and land requirements for cultivation. Additionally, broccoli raab production typically involves more pesticides and fertilizers compared to potatoes. Choosing locally grown, organic options for both can help reduce their environmental impact.