Comparing Nutrients in 7 ounces Jujube VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Jujube	Broccoli Raab	Recommended Dietary Allowance
Energy	5.4% 157kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	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	31% 40g	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	NA	14% 5.36g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Jujube	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	3.3% 0.04mg	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	11% 1.8mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 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	NA	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	152% 137mg	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	NA	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

	Jujube	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	16% 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	12% 0.95mg	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	7.25% 0.17mg	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	6.52% 45.6mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Broccoli Raab per 7 oz

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

• 7 ounces of Jujube have 3.4 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 8.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Jujube.
• 7 ounces of Jujube have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Jujube as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jujube vs Broccoli Raab:

• 7 ounces of Jujube have 1.7 times more Copper and 1.3 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 5.1 times more Calcium, 4.5 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 3.2 times more Phosphorus, 11 times more Sodium and 15.4 times more Zinc than Raw Jujube.
• Both Jujube and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Jujube lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jujube have 3.6 times more Energy and 7.1 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.6 times more Protein than Raw Jujube.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Jujube VS Broccoli Raab

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

Both jujube and broccoli raab are nutritious foods, but they offer different health benefits. Jujube is a good source of vitamin C, antioxidants, and fiber, which can help boost the immune system and improve digestion. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron, making it beneficial for bone health and blood clotting. Including a variety of plant-based foods like jujube and broccoli raab in your diet can help provide a wide range of nutrients for overall health and well-being.

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

Both jujube and broccoli raab are nutritious foods that can support weight loss when included in a balanced diet. However, broccoli raab is lower in calories and higher in fiber compared to jujube, making it a more effective choice for weight loss. Additionally, broccoli raab is rich in vitamins, minerals, and antioxidants that can support overall health and well-being. Incorporating a variety of vegetables like broccoli raab into your meals can help you achieve your weight loss goals more effectively.

Should I eat more Jujube 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 jujube 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 needed for muscle growth. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle development.

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

Jujube has a lower environmental impact compared to Broccoli Raab in terms of water usage, land use, and greenhouse gas emissions. Jujube trees require less water and land to grow compared to broccoli raab, and they also have a lower carbon footprint. Additionally, jujube trees can help prevent soil erosion and improve soil health, making them a more sustainable option for the environment.