Comparing Nutrients in 7 ounces Broccoli Raab VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Broccoli Raab	Oriental Radishes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.23% 35.7kcal	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	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.19% 0.032g	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	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.84% 4.96g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.02% 0.091mg	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	14% 55.6μg	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	48.5% 43.7mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oriental Radishes	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	25.4% 0.23mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	3.28% 0.075mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.2% 450mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Oriental Radishes per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 8.1 times more Vitamin B1, 6.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin E and 746.7 times more Vitamin K than Oriental Radishes.
• Both Broccoli Raab and Oriental Radishes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 4 times more Calcium, 5.4 times more Iron, 1.4 times more Magnesium, 10.4 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Sodium and 5.1 times more Zinc than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 2.7 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Oriental Radishes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Oriental Radishes lack sufficient amounts of Manganese and Zinc
• Both Raw Broccoli Raab as well as Raw Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 6.5 times more Omega 3, 1.7 times more Fiber and 5.3 times more Protein than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 1.4 times more Carbohydrate and 6.6 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Oriental Radishes provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Raw Oriental Radishes provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Oriental Radishes

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

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Oriental radishes, on the other hand, are high in vitamin C and fiber, which can support immune function and digestive health. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

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

Both Broccoli Raab and Oriental Radishes 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 Oriental Radishes, so it may be a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like Broccoli Raab and Oriental Radishes into your diet can help support your weight loss goals.

Should I eat more Broccoli Raab or more Oriental Radishes 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 foods that are rich in protein, vitamins, and minerals. Both broccoli raab and oriental radishes can be beneficial for muscle growth due to their nutrient content. Broccoli raab is high in protein, iron, and vitamin C, which are important for muscle repair and growth. Oriental radishes are a good source of vitamin C, fiber, and antioxidants, which can help support overall health and muscle recovery. Including both of these vegetables in your diet, along with other plant-based protein sources like legumes, nuts, and seeds, can help you reach your muscle-building goals.

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

Broccoli Raab has a lower environmental impact compared to Oriental Radishes. Broccoli Raab requires less water, land, and energy to produce, making it a more sustainable option. Additionally, Broccoli Raab is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a healthy choice for both you and the planet.