Comparing Nutrients in 7 ounces Red Or Green Grapes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Or Green Grapes	Broccoli Raab	Recommended Dietary Allowance
Energy	4.72% 137kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	27.6% 36g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	22.3% 16g	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	% 14.3g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 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	2.55% 1.43g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	0.99% 3.97μg	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	7.06% 6.35mg	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

	Red Or Green Grapes	Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.5μg	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	8.93% 0.71mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	5.67% 39.7mg	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	1.26% 0.14mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.3% 160g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Or Green 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 Red Or Green Grapes vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 6.4 times more Vitamin B5, 2 times more Vitamin B6, 41.5 times more Vitamin B9, 6.3 times more Vitamin C, 8.5 times more Vitamin E and 15.3 times more Vitamin K than Raw Red Or Green Grapes.
• 7 ounces of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Red Or Green 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 Red Or Green Grapes vs Broccoli Raab:

• 7 ounces of Red Or Green Grapes have 3 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.8 times more Calcium, 5.9 times more Iron, 3.1 times more Magnesium, 5.6 times more Manganese, 3.7 times more Phosphorus, 16.5 times more Sodium and 11 times more Zinc than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Red Or Green 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 Red Or Green Grapes have 3.1 times more Energy, 6.4 times more Carbohydrate, 40.7 times more Sugars and 47.8 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 17.2 times more Omega 3, 3 times more Fiber and 4.4 times more Protein than Raw Red Or Green Grapes.
• 7 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Or Green Grapes VS Broccoli Raab

What are the health benefits of Red Or Green Grapes compared to Broccoli Raab?

Red and green grapes are rich in antioxidants, vitamins, and minerals, which can help support heart health, improve digestion, and boost the immune system. They are also a good source of fiber and hydration. Broccoli raab, on the other hand, is a cruciferous vegetable that is high in vitamins A, C, and K, as well as calcium, iron, and antioxidants. It can help support bone health, reduce inflammation, and improve digestion. Both red and green grapes and broccoli raab are nutritious choices that can be part of a healthy vegan diet. It's important to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Red Or Green Grapes or Broccoli Raab?

Both red and green grapes are higher in natural sugars and calories compared to broccoli raab. Broccoli raab is a low-calorie, nutrient-dense vegetable that can be a great addition to a weight loss diet. It is high in fiber, vitamins, and minerals, making it a good choice for promoting weight loss and overall health. Incorporating more broccoli raab into your meals can help you feel full and satisfied while consuming fewer calories, which may aid in weight loss.

Should I eat more Red Or Green 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 protein-rich plant foods. Broccoli raab is a good source of protein, but red and green grapes are not typically considered high-protein foods. To support muscle growth, consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Red Or Green Grapes compared to Broccoli Raab?

Both red or green grapes and broccoli raab have their own environmental impacts when it comes to production. Grapes require a significant amount of water, pesticides, and transportation due to their delicate nature and the need for specific growing conditions. On the other hand, broccoli raab is a hardy vegetable that can thrive in various climates with less water and pesticides needed. Overall, choosing locally grown, organic produce and reducing the consumption of high-impact foods like grapes can help lessen the environmental impact of food production.