Comparing Nutrients in 7 ounces Crabapples VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crabapples	Broccoli Raab	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	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	30.5% 39.6g	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	1.4% 0.79g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Crabapples	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	4.96% 0.06mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	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	17.6% 16mg	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

	Crabapples	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	8.93% 0.71mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	4.25% 29.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	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	0.13% 2mg	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	4.23% 157g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Crabapples VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Crabapples 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 Crabapples vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 5.4 times more Vitamin B1, 6.5 times more Vitamin B2, 12.2 times more Vitamin B3 and 2.5 times more Vitamin C than Raw Crabapples.
• 7 ounces of Crabapples have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Crabapples as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crabapples vs Broccoli Raab:

• 7 ounces of Crabapples have 1.6 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6 times more Calcium, 5.9 times more Iron, 3.1 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus and 33 times more Sodium than Raw Crabapples.
• Both Crabapples and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Crabapples lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crabapples have 3.5 times more Energy and 7 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 12.6 times more Omega 3 and 7.9 times more Protein than Raw Crabapples.
• 7 ounces of Crabapples provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Crabapples as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Crabapples VS Broccoli Raab

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

Crabapples are a good source of vitamin C and dietary fiber, which can support immune function and digestive health. Broccoli raab, on the other hand, is packed with vitamins A, C, and K, as well as minerals like calcium and iron, making it beneficial for bone health and overall immunity. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for optimal nutrition.

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

Both crabapples and broccoli raab are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is a more nutrient-dense option as it contains more vitamins, minerals, and antioxidants compared to crabapples. Including a variety of fruits and vegetables in your diet, along with other whole foods, and maintaining a calorie deficit is key to successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Broccoli Raab is a good source of plant-based protein, as well as other essential nutrients like vitamins A, C, and K. Crabapples, on the other hand, are not a significant source of protein and may not be as beneficial for muscle growth. Therefore, I recommend incorporating more Broccoli Raab into your diet to support your muscle-building goals.

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

Both Crabapples and Broccoli Raab have a relatively low environmental impact compared to other foods. However, Broccoli Raab typically has a lower carbon footprint and requires less water and land to produce compared to Crabapples. Choosing plant-based foods like Broccoli Raab can help reduce greenhouse gas emissions and promote sustainability.