Comparing Nutrients in 7 ounces Broccoli Raab VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Broccoli Raab	Green Soybeans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	33% 5.6g	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	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Green Soybeans	Recommended Dietary Allowance
Vitamin A	29% 260μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	Green Soybeans	Recommended Dietary Allowance
Calcium	21.4% 214mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Green Soybeans per 7 oz

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

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

• 7 ounces of Broccoli Raab have 14.6 times more Vitamin A, 2.2 times more Vitamin B5 and 2.6 times more Vitamin B6 than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Broccoli Raab.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Green Soybeans:

• 7 ounces of Broccoli Raab have 2.2 times more Sodium and 1.4 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 1.8 times more Calcium, 3 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Soybeans contain 6.7 times more Energy, 13.9 times more Fat, 9.5 times more Saturated Fat, 2 times more Omega 3, 97.3 times more Omega 6, 3.9 times more Carbohydrate, 1.6 times more Fiber and 4.1 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 Green Soybeans

What are the health benefits of Broccoli Raab compared to Green Soybeans?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Green soybeans, also known as edamame, are rich in protein, fiber, and various vitamins and minerals. Both are nutritious options, but broccoli raab may have more vitamin K and antioxidants, while green soybeans offer more protein and fiber. Incorporating both into your diet can provide a variety of health benefits.

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

Both broccoli raab and green soybeans are nutritious options for weight loss due to their low calorie and high fiber content. However, green soybeans (edamame) are slightly higher in protein, which can help increase feelings of fullness and support muscle maintenance during weight loss. Ultimately, the key to weight loss is creating a calorie deficit through a balanced diet and regular physical activity. Incorporating a variety of nutrient-dense foods like broccoli raab and green soybeans can support your weight loss goals.

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

Both broccoli raab and green soybeans are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, green soybeans (edamame) are higher in protein compared to broccoli raab. Therefore, if your goal is to gain more muscle while training consistently, you may want to consider incorporating more green soybeans into your diet to ensure you are meeting your protein needs. Additionally, green soybeans are a complete protein source, meaning they provide all the essential amino acids your body needs for muscle building.

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

Both Broccoli Raab and Green Soybeans have a relatively low environmental impact compared to animal-based foods. However, Green Soybeans (also known as edamame) have been found to have a slightly lower carbon footprint and water usage compared to Broccoli Raab. Soybeans are also a good source of plant-based protein, making them a sustainable option for those looking to reduce their environmental impact.