Comparing Nutrients in 7 ounces Gooseberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Gooseberries	Broccoli Raab	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	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	15.5% 20.2g	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	22.5% 8.53g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	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	4.58% 0.06mg	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	11.4% 0.57mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	2.98% 12μg	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	61% 55mg	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	4.9% 0.73mg	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

	Gooseberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	7.7% 0.62mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	7.65% 53.6mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	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	2.16% 0.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries VS Broccoli Raab per 7 oz

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

• 7 ounces of Gooseberries have 1.4 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.7 times more Vitamin A, 4.1 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B6, 13.8 times more Vitamin B9 and 4.4 times more Vitamin E than Raw Gooseberries.
• Both Gooseberries and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Gooseberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Gooseberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Gooseberries vs Broccoli Raab:

• 7 ounces of Gooseberries have 1.7 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.3 times more Calcium, 6.9 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 33 times more Sodium and 6.4 times more Zinc than Raw Gooseberries.
• Both Gooseberries and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Gooseberries lack sufficient amounts of Zinc
• Both Raw Gooseberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Gooseberries have 3.6 times more Carbohydrate and 1.6 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.1 times more Omega 3 and 3.6 times more Protein than Raw Gooseberries.
• 7 ounces of Gooseberries provide inadequate amounts of Protein
• Both Raw Gooseberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Gooseberries VS Broccoli Raab

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

Both gooseberries and broccoli raab are nutrient-dense foods that offer unique health benefits. Gooseberries are rich in vitamin C, fiber, and antioxidants, which can help boost the immune system and protect against chronic diseases. On the other hand, broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron, which are important for bone health and blood clotting. Including a variety of fruits and vegetables in your diet, such as gooseberries and broccoli raab, can help provide a wide range of nutrients essential for overall health and well-being.

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

Both gooseberries and broccoli raab are low in calories and high in fiber, making them great options for weight loss. However, broccoli raab is lower in calories and higher in fiber compared to gooseberries, making it a better choice for weight loss. Additionally, broccoli raab is a good source of vitamins and minerals that can support overall health and weight management.

Should I eat more Gooseberries 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 a variety of plant-based protein sources. Both gooseberries and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is higher in protein and contains essential amino acids necessary for muscle growth. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle development.

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

Gooseberries have a lower environmental impact compared to Broccoli Raab. Gooseberries require less water, land, and resources to grow, making them a more sustainable option. Broccoli Raab, on the other hand, is a more resource-intensive crop to produce. Choosing gooseberries over Broccoli Raab can help reduce your carbon footprint and support environmental sustainability.