Comparing Nutrients in 7 ounces Carissa VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Carissa	Broccoli Raab	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	NA	0.47% 0.34g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	NA	14% 5.36g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Carissa	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	NA	41% 165μg	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	83.8% 75.4mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	9.26% 0.083mg	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	32.5% 2.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	34% 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	2% 14mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	NA	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Carissa have 1.9 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 4.1 times more Vitamin B1, 2.2 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Carissa as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Broccoli Raab:

• 7 ounces of Carissa have 5 times more Copper and 1.3 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 10.4 times more Phosphorus and 11 times more Sodium than Raw Carissa.
• Both Carissa and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carissa have 2.8 times more Energy and 4.8 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.3 times more Protein than Raw Carissa.
• 7 ounces of Carissa provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Carissa VS Broccoli Raab

What are the health benefits of Carissa compared to Broccoli Raab?

Carissa, also known as carandas or karonda, is a tropical fruit that is high in vitamin C, antioxidants, and fiber. It can help boost immunity, improve digestion, and support overall health. On the other hand, broccoli raab, also known as rapini, is a leafy green vegetable that is rich in vitamins A, C, and K, as well as calcium and iron. It can help support bone health, eye health, and immune function. Both Carissa and Broccoli Raab offer unique health benefits and can be included in a well-rounded vegan diet for optimal nutrition.

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

Both Carissa and Broccoli Raab are low in calories and high in fiber, which can help with weight loss. However, Broccoli Raab is a better choice as it is lower in calories and higher in nutrients compared to Carissa. Including more Broccoli Raab in your diet can help you feel full longer and support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Carissa and Broccoli Raab are nutritious options, but Broccoli Raab is higher in protein and iron, making it a great choice for muscle building. Incorporating a variety of plant-based proteins such as legumes, tofu, tempeh, nuts, and seeds along with a balanced diet and proper training can help support muscle growth.

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

Carissa, also known as Natal Plum, typically has a lower environmental impact compared to Broccoli Raab. Carissa is a drought-tolerant plant that requires less water and resources to grow, making it a more sustainable option. Broccoli Raab, on the other hand, requires more water, land, and energy to cultivate, contributing to a higher environmental footprint. Choosing Carissa over Broccoli Raab can help reduce the overall environmental impact of food production.