Comparing Nutrients in 7 ounces Broccoli Raab VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Broccoli Raab	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.37% 0.23g	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	97% 126g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	102% 74g	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	125% 47.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Oriental Radishes	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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	94% 1.23mg	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	146% 585μg	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	0% 0mg	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	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	21.4% 214mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	360% 3.24mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	46.5% 1.07mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Oriental Radishes per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Dried Oriental Radishes:

• 7 ounces of Broccoli Raab have more Vitamin A, more Vitamin C, 162 times more Vitamin E and 49.8 times more Vitamin K than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 1.7 times more Vitamin B1, 5.3 times more Vitamin B2, 2.8 times more Vitamin B3, 5.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Dried Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dried Oriental Radishes:

• 7 ounces of Broccoli Raab have 4.7 times more Water than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 5.8 times more Calcium, 38.8 times more Copper, 3.1 times more Iron, 7.7 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 17.8 times more Potassium, 8.4 times more Sodium and 2.8 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Dried Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Oriental Radishes contain 12.3 times more Energy, 22.2 times more Carbohydrate, 98.2 times more Sugars, 8.9 times more Fiber and 2.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Oriental Radishes offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Dried Oriental Radishes

What are the health benefits of Broccoli Raab compared to Dried Oriental Radishes?

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 also contains phytonutrients that have been shown to have anti-inflammatory and antioxidant properties. Dried oriental radishes, on the other hand, are lower in vitamins and minerals compared to broccoli raab. However, they do contain some fiber and can be a good source of probiotics if fermented. Overall, broccoli raab would be the healthier choice due to its higher nutrient content.

Can I lose weight easier by eating more Broccoli Raab or Dried Oriental Radishes?

Both broccoli raab and dried oriental radishes can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced meals and portion control. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will support your weight loss goals more effectively than focusing on one specific food.

Should I eat more Broccoli Raab or more Dried Oriental Radishes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Broccoli raab is a good source of protein, vitamins, and minerals, while dried oriental radishes are lower in protein content. Therefore, it would be more beneficial to include more broccoli raab in your diet to support muscle growth and recovery. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help you meet your protein needs for muscle building.

What is the environmental impact of producing Broccoli Raab compared to Dried Oriental Radishes?

Broccoli Raab generally has a lower environmental impact compared to Dried Oriental Radishes. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli raab is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a healthier choice for both the environment and your diet.