Comparing Nutrients in 7 ounces Broccoli Raab VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Radicchio	22%	9%	69%

Macro Nutrients

	Broccoli Raab	Radicchio	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.51% 0.5g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Radicchio	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Radicchio	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	75% 0.68mg	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% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	12% 0.27mg	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	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Radicchio per 7 oz

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

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

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 10.1 times more Vitamin B1, 4.6 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Radicchio.
• While 7 oz of Raw Radicchio contain 1.4 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Radicchio provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Radicchio have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Broccoli Raab as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Radicchio:

• 7 ounces of Broccoli Raab have 5.7 times more Calcium, 3.8 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.2 times more Zinc than Radicchio.
• While 7 oz of Raw Radicchio contain 8.1 times more Copper and 1.5 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Radicchio contain similar levels of Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Radicchio lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 11.8 times more Omega 3, 3 times more Fiber and 2.2 times more Protein than Radicchio.
• While 7 oz of Raw Radicchio contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Radicchio

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support eye health, boost immunity, and reduce inflammation. Radicchio is rich in vitamin K and antioxidants, which can promote heart health and reduce inflammation. Both vegetables are nutritious choices, but broccoli raab may have a slight edge in terms of vitamin and mineral content.

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

Both broccoli raab and radicchio are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is slightly lower in calories and higher in fiber compared to radicchio, so it may be slightly more beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit and incorporating a variety of nutrient-dense foods into your diet.

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

Both broccoli raab and radicchio are nutritious vegetables that can support muscle growth when included in a balanced diet. Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Radicchio is rich in antioxidants and fiber, which can help reduce inflammation and support digestion, allowing your body to better absorb nutrients for muscle growth. To optimize muscle gain, it's best to include a variety of nutrient-dense foods in your diet, including both broccoli raab and radicchio, along with other vegetables, fruits, whole grains, and plant-based proteins.

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

Both Broccoli Raab and Radicchio have relatively low environmental impacts compared to animal-based foods. However, Broccoli Raab typically requires less water and energy to grow compared to Radicchio. Additionally, Broccoli Raab is a good source of nutrients like vitamin C, vitamin K, and fiber, making it a nutritious and sustainable choice for a plant-based diet.