Comparing Nutrients in 7 ounces Broccoli Raab VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Broccoli Raab	Turnip Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.42% 0.071g	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	11% 14g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Turnip Greens	Recommended Dietary Allowance
Vitamin A	29% 260μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Turnip Greens	Recommended Dietary Allowance
Calcium	21.4% 214mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	77% 0.69mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	40.2% 0.92mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Turnip Greens per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B3 than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 4.4 times more Vitamin A, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, 3 times more Vitamin C and 1.8 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Turnip Greens provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• Both Raw Broccoli Raab as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Turnip Greens:

• 7 ounces of Broccoli Raab have 1.9 times more Iron, 1.7 times more Phosphorus and 4.1 times more Zinc than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 1.8 times more Calcium, 8.3 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Turnip Greens contain similar levels of Manganese, Sodium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.3 times more Omega 3 and 2.1 times more Protein than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 2.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Turnip Greens offer comparable quantities of Fiber per seven ounces.
• Both Raw Broccoli Raab as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Turnip Greens

What are the health benefits of Broccoli Raab compared to Turnip Greens?

Both Broccoli Raab and Turnip Greens are nutrient-dense leafy greens that offer numerous health benefits. Broccoli Raab is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains phytonutrients that have anti-inflammatory and antioxidant properties. Turnip Greens, on the other hand, are high in vitamins A, C, and K, as well as folate and calcium. They also contain antioxidants that support overall health. Both greens are excellent sources of fiber, which promotes digestive health and helps with weight management. Incorporating a variety of leafy greens like Broccoli Raab and Turnip Greens into your diet can provide a range of nutrients essential for overall well-being.

Can I lose weight easier by eating more Broccoli Raab or Turnip Greens?

Both broccoli raab and turnip greens 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 certain nutrients like vitamin C and calcium compared to turnip greens. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

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

Both broccoli raab and turnip greens are excellent choices for muscle building due to their high protein content and nutrient density. However, broccoli raab is slightly higher in protein and also contains more vitamin C, which can aid in muscle recovery and growth. Therefore, including more broccoli raab in your diet may be beneficial for gaining muscle while training consistently.

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

Both Broccoli Raab and Turnip Greens are nutritious leafy greens that are relatively low in environmental impact compared to animal products. However, Broccoli Raab may have a slightly higher environmental impact due to its longer growing season and higher water and resource requirements compared to Turnip Greens. Overall, both options are sustainable choices for a plant-based diet.