Comparing Nutrients in 7 ounces American Type Grapes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	American Type Grapes	Broccoli Raab	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	26% 34g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	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	4.7% 1.8g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	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	0.95% 0.048mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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% 7.94μg	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	8.8% 7.94mg	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	2.5% 0.38mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	7.2% 0.58mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	2.83% 20mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	0.72% 0.079mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of American Type Grapes 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 American Type Grapes vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 26.2 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 13.4 times more Vitamin B5, 1.6 times more Vitamin B6, 20.8 times more Vitamin B9, 5.1 times more Vitamin C, 8.5 times more Vitamin E and 15.3 times more Vitamin K than Raw American Type Grapes.
• 7 ounces of American Type Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw American Type Grapes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for American Type Grapes vs Broccoli Raab:

• 7 ounces of American Type Grapes have 1.8 times more Manganese than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.7 times more Calcium, 7.4 times more Iron, 4.4 times more Magnesium, 7.3 times more Phosphorus, 16.5 times more Sodium and 19.3 times more Zinc than Raw American Type Grapes.
• Both American Type Grapes and Broccoli Raab contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of American Type Grapes lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw American Type Grapes as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of American Type Grapes have 3 times more Energy, 6 times more Carbohydrate and 42.8 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.9 times more Omega 3, 3 times more Fiber and 5 times more Protein than Raw American Type Grapes.
• 7 ounces of American Type Grapes provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw American Type Grapes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about American Type Grapes VS Broccoli Raab

What are the health benefits of American Type Grapes compared to Broccoli Raab?

American type grapes are a good source of antioxidants, vitamins C and K, and fiber. They can support heart health, improve digestion, and boost immune function. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron. It can help support bone health, improve vision, and boost immunity. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more American Type Grapes or Broccoli Raab?

Both American Type Grapes and Broccoli Raab can be part of a healthy weight loss diet, but Broccoli Raab is a better choice for weight loss due to its lower calorie content and higher fiber content. Broccoli Raab is a nutrient-dense vegetable that can help you feel full and satisfied while providing essential vitamins and minerals. Incorporating a variety of fruits and vegetables, including Broccoli Raab, into your diet can support weight loss efforts.

Should I eat more American Type Grapes 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 American Type Grapes and Broccoli Raab are nutritious options, but Broccoli Raab would be a better choice as it is higher in protein and essential nutrients like iron and vitamin C that are beneficial for muscle growth and recovery. Incorporating a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will support your muscle-building goals.

What is the environmental impact of producing American Type Grapes compared to Broccoli Raab?

American Type Grapes have a higher environmental impact compared to Broccoli Raab due to factors such as water usage, pesticide use, and transportation emissions. Grapes require more water to grow and are often sprayed with pesticides, while Broccoli Raab is a hardy vegetable that requires less water and fewer pesticides. Additionally, grapes are typically transported long distances, contributing to carbon emissions, whereas Broccoli Raab is often grown locally, reducing its carbon footprint. Choosing locally grown, organic produce like Broccoli Raab can help reduce your environmental impact.