Comparing Nutrients in 7 ounces Durian VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Durian	Broccoli Raab	Recommended Dietary Allowance
Energy	10% 292kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	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	41.4% 53.8g	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	20% 7.54g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Durian	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	62% 0.74mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	18% 71.4μg	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	43.4% 39mg	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

	Durian	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	10.7% 0.85mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	11% 77.4mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	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	5.05% 0.56mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Durian VS Broccoli Raab per 7 oz

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

• 7 ounces of Durian have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.8 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw or Frozen Durian.
• Both Durian and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Durian have insufficient amounts of Vitamin A
• Both Raw or Frozen Durian as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Durian vs Broccoli Raab:

• 7 ounces of Durian have 4.9 times more Copper, 1.4 times more Magnesium and 2.2 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18 times more Calcium, 5 times more Iron, 1.9 times more Phosphorus, 16.5 times more Sodium, 2.8 times more Zinc and 1.4 times more Water than Raw or Frozen Durian.
• Both Durian and Broccoli Raab contain similar levels of Manganese per seven ounces.
• 7 ounces of Durian lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Durian have 6.7 times more Energy, 10.9 times more Fat, 9.5 times more Carbohydrate and 1.4 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.2 times more Protein than Raw or Frozen Durian.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Durian VS Broccoli Raab

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

Durian is a tropical fruit that is high in fiber, vitamin C, and potassium. It also contains antioxidants and healthy fats. Broccoli Raab, on the other hand, is a leafy green vegetable that is rich in vitamins A, C, and K, as well as calcium and iron. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

You are more likely to lose weight by eating more Broccoli Raab than Durian. Broccoli Raab is low in calories and high in fiber, making it a great choice for weight loss. Durian, on the other hand, is higher in calories and fat, so it may not be as conducive to weight loss. Focus on incorporating more nutrient-dense, low-calorie foods like Broccoli Raab into your diet for weight loss success.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both Durian and Broccoli Raab can be part of a balanced vegan diet for muscle building. Durian is higher in calories and carbohydrates, which can provide energy for workouts, while Broccoli Raab is rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. It's recommended to include a mix of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle growth.

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

Durian production tends to have a higher environmental impact compared to broccoli raab due to factors such as deforestation for durian plantations, long transportation distances, and the high water and energy requirements of durian cultivation. Broccoli raab, on the other hand, is a relatively low-impact crop that can be grown in a variety of climates with less intensive resource usage. Choosing locally grown, organic produce like broccoli raab can help reduce your environmental footprint.