Comparing Nutrients in 7 ounces Guavas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Guavas	Broccoli Raab	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	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	22% 28.4g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	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	28.2% 10.7g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Guavas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	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	24.3% 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	503% 453mg	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	9.66% 1.45mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	6.45% 0.52mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	11.3% 79.4mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	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	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Broccoli Raab per 7 oz

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

• 7 ounces of Guavas have 1.4 times more Vitamin B5 and 11.3 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.2 times more Vitamin A, 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, 2.2 times more Vitamin E and 86.2 times more Vitamin K than Raw Common Guavas.
• Both Guavas and Broccoli Raab provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Common Guavas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Guavas vs Broccoli Raab:

• 7 ounces of Guavas have 5.5 times more Copper and 2.1 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6 times more Calcium, 8.2 times more Iron, 2.6 times more Manganese, 1.8 times more Phosphorus, 16.5 times more Sodium and 3.3 times more Zinc than Raw Common Guavas.
• Both Guavas and Broccoli Raab contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Guavas lack sufficient amounts of Calcium
• Both Raw Common Guavas as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 3.1 times more Energy, 5 times more Carbohydrate, 23.5 times more Sugars and 2 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Omega 3 than Raw Common Guavas.
• Both Guavas and Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Common Guavas as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Guavas VS Broccoli Raab

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

Guavas are rich in vitamin C, fiber, and antioxidants, which can help boost immunity, aid digestion, and protect against chronic diseases. Broccoli raab, on the other hand, is a good source of vitamins A, C, and K, as well as calcium and iron, which can support bone health and blood clotting. Both guavas and broccoli raab offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health.

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

Both guavas and broccoli raab can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli raab is lower in calories and higher in fiber compared to guavas, making it a more suitable option for weight loss. Including a variety of fruits and vegetables in your diet, along with other whole foods, can help support weight loss efforts.

Should I eat more Guavas 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 nutrient-dense foods. Both guavas and broccoli raab are excellent choices, but broccoli raab is higher in protein and essential nutrients like iron and calcium that are important for muscle growth and recovery. Therefore, incorporating more broccoli raab into your diet may be beneficial for muscle development.

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

Guavas generally have a lower environmental impact compared to Broccoli Raab. Guavas require less water, land, and resources to grow, making them a more sustainable option. Additionally, guavas are typically grown in tropical regions where they thrive naturally, reducing the need for extensive agricultural practices. On the other hand, Broccoli Raab is a more resource-intensive crop that requires more water and land to cultivate. Choosing guavas over Broccoli Raab can help reduce the overall environmental footprint of your diet.