Comparing Nutrients in 7 ounces Broccoli Raab VS Radishes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Radishes	16%	5%	79%

Macro Nutrients

	Broccoli Raab	Radishes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.1% 31.8kcal	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	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.2% 0.034g	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	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	5.1% 3.7g	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	1.94% 1.4g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.2g	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	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11% 0.14mg	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	12.4% 49.6μg	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	32.6% 29.4mg	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	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Radishes	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	5.95% 0.14mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Radishes per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 13.5 times more Vitamin B1, 3.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and 172.3 times more Vitamin K than Radishes.
• 7 ounces of Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Radishes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Radishes:

• 7 ounces of Broccoli Raab have 4.3 times more Calcium, 6.3 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 3.7 times more Phosphorus and 2.8 times more Zinc than Radishes.
• Both Broccoli Raab and Radishes contain similar levels of Copper, Potassium, Sodium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 6.1 times more Omega 3, 1.7 times more Fiber and 4.7 times more Protein than Radishes.
• While 7 oz of Raw Radishes contain 4.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Radishes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Radishes provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Raw Radishes provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Radishes

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

Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Radishes, on the other hand, are high in vitamin C and fiber, which can support digestive health and boost the immune system. 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 Radishes?

Both broccoli raab and 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 radishes, so it may be slightly more beneficial 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 radishes into your diet can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both broccoli raab and radishes are nutritious vegetables, but broccoli raab is a better choice for muscle building as it contains more protein per serving compared to radishes. Additionally, broccoli raab is a good source of vitamins and minerals that support muscle function and recovery. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will help you achieve your muscle-building goals.

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

Both Broccoli Raab and Radishes have a relatively low environmental impact compared to animal-based foods. However, Broccoli Raab typically requires more resources such as water and land to grow compared to Radishes. It is important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of these vegetables. Choosing locally grown and organic options can help reduce the environmental footprint of both Broccoli Raab and Radishes.