Comparing Nutrients in 7 ounces Broccoli Raab VS Root Wasabi

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Root Wasabi	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	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	NA	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	36% 46.7g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Root Wasabi	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	42% 0.54mg	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	8.93% 35.7μg	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	92% 83mg	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	Root Wasabi	Recommended Dietary Allowance
Calcium	21.4% 214mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	34% 0.31mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	33.7% 0.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	33% 1127mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Root Wasabi per 7 oz

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

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

• 7 ounces of Broccoli Raab have 65.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.6 times more Vitamin B9 than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 1.6 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Root Wasabi provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Root Wasabi have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Root Wasabi:

• 7 ounces of Broccoli Raab have 2.1 times more Iron, 1.9 times more Sodium and 1.3 times more Water than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 3.7 times more Copper, 3.1 times more Magnesium, 2.9 times more Potassium and 2.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Root Wasabi contain similar levels of Calcium, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Root Wasabi contain 5 times more Energy, 8.3 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Broccoli Raab VS Root Wasabi

What are the health benefits of Broccoli Raab compared to Root Wasabi?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support immune function, bone health, and digestion. Root wasabi, on the other hand, is known for its anti-inflammatory and antibacterial properties. It may help support cardiovascular health and reduce the risk of certain chronic diseases. Both can be beneficial additions to a healthy vegan diet, offering unique nutrients and health benefits.

Can I lose weight easier by eating more Broccoli Raab or Root Wasabi?

Both Broccoli Raab and Root Wasabi are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is a better option as it is lower in calories and higher in fiber compared to Root Wasabi. Including more Broccoli Raab in your diet can help you feel full longer and support your weight loss goals.

Should I eat more Broccoli Raab or more Root Wasabi 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 Root Wasabi are nutritious options, but Broccoli Raab is higher in protein and also provides important vitamins and minerals for muscle growth and recovery. Incorporating both into your diet can help support your muscle-building goals.

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

Broccoli Raab has a lower environmental impact compared to Root Wasabi. Broccoli Raab is a plant-based food that requires less water, land, and resources to grow compared to Root Wasabi, which is a root vegetable. Choosing plant-based foods like Broccoli Raab can help reduce greenhouse gas emissions and minimize environmental degradation.