Comparing Nutrients in 7 ounces Broccoli Raab VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.74% 0.13g	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	4.75% 6.17g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	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	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	21.4% 0.19mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	17% 0.39mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Baby Zucchini Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Baby Zucchini Squash:

• 7 ounces of Broccoli Raab have 5.2 times more Vitamin A, 3.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 1.7 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Baby Zucchini Squash provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Baby Zucchini Squash:

• 7 ounces of Broccoli Raab have 5.1 times more Calcium, 2.7 times more Iron, 2 times more Manganese and 11 times more Sodium than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 2.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Baby Zucchini Squash contain similar levels of Zinc and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.8 times more Omega 3 and 2.5 times more Fiber than Baby Zucchini Squash.
• Both Broccoli Raab and Baby Zucchini Squash offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Raw Broccoli Raab as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Baby Zucchini Squash

What are the health benefits of Broccoli Raab compared to Baby Zucchini Squash?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support immune function, bone health, and digestion. Baby zucchini squash is rich in vitamins C and B6, as well as potassium and fiber, which can support heart health, digestion, and blood sugar control. 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 Baby Zucchini Squash?

Both Broccoli Raab and Baby Zucchini Squash 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 Baby Zucchini Squash, so it may be a slightly better option for weight loss. Remember, weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like both of these vegetables can help support your weight loss goals.

Should I eat more Broccoli Raab or more Baby Zucchini Squash to gain more muscles while training consistently?

Both Broccoli Raab and Baby Zucchini Squash are nutritious vegetables that can support muscle growth when included in a balanced diet. Broccoli Raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Baby Zucchini Squash is rich in vitamins A and C, as well as potassium, which can help with muscle contractions and overall performance. To support muscle growth while training consistently, it is important to consume a variety of nutrient-dense foods, including a mix of vegetables like Broccoli Raab and Baby Zucchini Squash, along with adequate protein from plant-based sources such as beans, lentils, tofu, and tempeh.

What is the environmental impact of producing Broccoli Raab compared to Baby Zucchini Squash?

Both Broccoli Raab and Baby Zucchini Squash have a relatively low environmental impact compared to animal-based foods. They require less water, land, and resources to produce, making them more sustainable choices. However, Broccoli Raab tends to have a slightly higher environmental impact due to its longer growing season and higher water requirements compared to Baby Zucchini Squash. Overall, both options are good choices for the environment when compared to animal products.