Comparing Nutrients in 7 ounces Black Currants VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Black Currants	Broccoli Raab	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	23.5% 30.5g	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	4.96% 2.78g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	399% 359mg	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	13.2% 2mg	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

	Black Currants	Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 109mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	38.2% 3.06mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	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	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Broccoli Raab per 7 oz

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

• 7 ounces of Black Currants have 1.2 times more Vitamin B5 and 9 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.9 times more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.6 times more Vitamin E than Raw European Black Currants.
• 7 ounces of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw European Black Currants as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Broccoli Raab:

• 7 ounces of Black Currants have 2 times more Copper and 1.6 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 16.5 times more Sodium and 2.9 times more Zinc than Raw European Black Currants.
• Both Black Currants and Broccoli Raab contain similar levels of Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 2.9 times more Energy and 5.4 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.6 times more Omega 3 and 2.3 times more Protein than Raw European Black Currants.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw European Black Currants as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Broccoli Raab

What are the health benefits of Black Currants compared to Broccoli Raab?

Black currants are rich in antioxidants, particularly vitamin C and anthocyanins, which can help boost the immune system and reduce inflammation. They also contain high levels of vitamin K, which is important for bone health and blood clotting. Broccoli raab, on the other hand, is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both black currants and broccoli raab are nutritious options for weight loss due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to black currants, making it a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables, including both black currants and broccoli raab, into your diet can help support weight loss efforts. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both black currants and broccoli raab are nutritious foods that can support muscle growth when included in a balanced diet. Black currants are rich in vitamin C, antioxidants, and fiber, which can help with recovery and overall health. Broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron, which are important for muscle function and strength. To gain more muscles while training consistently, it is important to focus on a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both black currants and broccoli raab into your diet can help provide a range of essential nutrients to support your muscle-building goals.

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

Black currants have a lower environmental impact compared to broccoli raab in terms of water usage, land usage, and greenhouse gas emissions. Black currants require less water and land to grow, and they also have a smaller carbon footprint. Additionally, black currants are typically grown in cooler climates, which can reduce the need for irrigation and other resources.