Comparing Nutrients in 7 ounces Broccoli Raab VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Broccoli Raab	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	328% 55.8g	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	23.4% 30.4g	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	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Watermelon Seed Kernels	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.6% 0.18mg	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	28.8% 115μg	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	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	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	21.4% 214mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Watermelon Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Watermelon Seed Kernels:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 2.9 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Watermelon Seed Kernels provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Watermelon Seed Kernels:

• 7 ounces of Broccoli Raab have 2 times more Calcium and 18.3 times more Water than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 16.3 times more Copper, 3.4 times more Iron, 23.4 times more Magnesium, 4.1 times more Manganese, 10.3 times more Phosphorus, 3.3 times more Potassium, 3 times more Sodium and 13.3 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Watermelon Seed Kernels contain 25.3 times more Energy, 96.7 times more Fat, 117.8 times more Saturated Fat, 968.8 times more Omega 6, 5.4 times more Carbohydrate and 8.9 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Watermelon Seed Kernels

What are the health benefits of Broccoli Raab compared to Watermelon Seed Kernels?

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. Watermelon seed kernels, on the other hand, are high in protein, healthy fats, and minerals like magnesium and zinc. Both can be beneficial for overall health, but broccoli raab may have more diverse nutrients due to its vegetable nature.

Can I lose weight easier by eating more Broccoli Raab or Watermelon Seed Kernels?

Both broccoli raab and watermelon seed kernels can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, broccoli raab is a better choice for weight loss as it is a non-starchy vegetable that is high in fiber, vitamins, and minerals, while also being low in calories. Watermelon seed kernels, on the other hand, are higher in fat and calories, so they should be consumed in moderation. Ultimately, weight loss is best achieved by focusing on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity.

Should I eat more Broccoli Raab or more Watermelon Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Broccoli Raab and Watermelon Seed Kernels are nutritious options, but Watermelon Seed Kernels are higher in protein content and healthy fats, making them a better choice for muscle building. Incorporating a mix of legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Broccoli Raab compared to Watermelon Seed Kernels?

Broccoli Raab has a lower environmental impact compared to Watermelon Seed Kernels. Broccoli Raab requires less water, land, and resources to produce, making it a more sustainable choice. Additionally, Broccoli Raab is a nutrient-dense vegetable that can contribute to a balanced vegan diet.