Comparing Nutrients in 7 ounces White Grapefruit VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Grapefruit	Broccoli Raab	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	13% 16.7g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	5.74% 2.2g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	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	6.1% 0.073mg	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	3.34% 0.53mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	4.96% 20μg	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	73.4% 66mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	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	2.27% 16mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Broccoli Raab per 7 oz

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

• 7 ounces of White Grapefruit have 1.6 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 4.4 times more Vitamin B1, 6.5 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B6, 8.3 times more Vitamin B9, 12.5 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both White Grapefruit and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of White Grapefruit have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw White Grapefruit as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Grapefruit vs Broccoli Raab:

• 7 ounces of White Grapefruit have 1.4 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9 times more Calcium, 35.7 times more Iron, 2.4 times more Magnesium, 30.4 times more Manganese, 9.1 times more Phosphorus, 1.3 times more Potassium, more Sodium and 11 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Grapefruit have 3 times more Carbohydrate and 19.2 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 37.8 times more Omega 3, 2.5 times more Fiber and 4.6 times more Protein than Raw White Grapefruit.
• 7 ounces of White Grapefruit provide inadequate amounts of Omega 3 and Protein
• Both Raw White Grapefruit as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about White Grapefruit VS Broccoli Raab

What are the health benefits of White Grapefruit compared to Broccoli Raab?

White grapefruit is a good source of vitamin C, which supports the immune system and skin health. It also contains antioxidants that may help reduce inflammation and protect against chronic diseases. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is a great source of fiber and antioxidants, which can support digestive health and reduce the risk of chronic diseases. Both white grapefruit and broccoli raab offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both white grapefruit and broccoli raab can be beneficial for weight loss due to their low calorie and high nutrient content. White grapefruit is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Broccoli raab is also low in calories and high in fiber, as well as being rich in vitamins and minerals that support overall health. Ultimately, weight loss is best achieved through a balanced diet that includes a variety of nutrient-dense foods, so incorporating both white grapefruit and broccoli raab into your meals can be a great way to support your weight loss goals.

Should I eat more White Grapefruit 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 protein-rich plant foods. Broccoli Raab is a good source of protein, vitamins, and minerals that can support muscle growth. However, white grapefruit is not a significant source of protein and may not directly contribute to muscle gain. Focus on incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support muscle growth and recovery.

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

White grapefruit has a higher environmental impact compared to broccoli raab due to factors such as water usage, pesticide use, and transportation emissions. Broccoli raab is a more sustainable option as it requires less water and pesticides to grow, making it a more eco-friendly choice for the environment.