Comparing Nutrients in 7 ounces Broccoli Raab VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Potato Skin	17%	1%	82%

Macro Nutrients

	Broccoli Raab	Potato Skin	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.97% 115kcal	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	0.16% 0.052g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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% 4.96g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Potato Skin	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	93% 0.84mg	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	80.4% 6.43mg	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	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	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	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Potato Skin per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 7.7 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B9 and 1.8 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Broccoli Raab as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Potato Skin:

• 7 ounces of Broccoli Raab have 3.6 times more Calcium, 1.9 times more Phosphorus, 3.3 times more Sodium and 2.2 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10.1 times more Copper, 1.5 times more Iron, 1.5 times more Manganese and 2.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Potato Skin 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 and 1.2 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Energy and 4.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Potato Skin

What are the health benefits of Broccoli Raab compared to Potato Skin?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. On the other hand, potato skin is rich in fiber, potassium, and vitamin C. Both foods offer health benefits, but broccoli raab may have a slight edge due to its higher vitamin and mineral content.

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

Both broccoli raab and potato skins can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, broccoli raab is lower in calories and higher in nutrients compared to potato skins. Therefore, incorporating more broccoli raab into your diet may help you lose weight more easily.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both broccoli raab and potato skins can be beneficial for muscle growth. Broccoli raab is rich in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Potato skins are a good source of potassium, vitamin C, and fiber, which can support muscle health and performance. Including a mix of both in your diet can help provide a range of nutrients needed for muscle growth.

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

Broccoli raab has a lower environmental impact compared to potato skin. Broccoli raab requires less water, land, and energy to produce, making it a more sustainable choice. Additionally, broccoli raab is packed with nutrients like vitamin C, vitamin K, and fiber, making it a healthy option for a plant-based diet.