Comparing Nutrients in 7 ounces Casaba Melons VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Casaba Melons	Broccoli Raab	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	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	0.16% 0.05g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	10% 13g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.93% 2.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	3.97% 16μg	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	48% 43.3mg	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	0.66% 0.099mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	8.43% 0.67mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	1.4% 9.92mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	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	4.93% 182g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Casaba Melons VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain more Vitamin A, 10.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.3 times more Vitamin B3, 3.8 times more Vitamin B5, 10.4 times more Vitamin B9, 32.4 times more Vitamin E and 89.6 times more Vitamin K than Raw Casaba Melons.
• Both Casaba Melons and Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Casaba Melons have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Casaba Melons as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Casaba Melons vs Broccoli Raab:

• 7 ounces of Casaba Melons have 1.4 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 6.3 times more Iron, 2 times more Magnesium, 11.3 times more Manganese, 14.6 times more Phosphorus, 3.7 times more Sodium and 11 times more Zinc than Raw Casaba Melons.
• Both Casaba Melons and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Casaba Melons lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Raw Casaba Melons as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Casaba Melons have 2.3 times more Carbohydrate and 15 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.6 times more Omega 3, 3 times more Fiber and 2.9 times more Protein than Raw Casaba Melons.
• 7 ounces of Casaba Melons provide inadequate amounts of Omega 3 and Protein
• Both Raw Casaba Melons as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Casaba Melons VS Broccoli Raab

What are the health benefits of Casaba Melons compared to Broccoli Raab?

Casaba melons are a good source of vitamin C, vitamin A, and potassium, which can support immune function, eye health, and heart health. They are also low in calories and high in water content, making them a hydrating and refreshing snack. On the other hand, broccoli raab is a nutrient-dense vegetable rich in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and fiber, which can support digestion and overall health. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for optimal nutrition.

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

Both Casaba melons and broccoli raab can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is a better choice as it is a non-starchy vegetable that is high in fiber, vitamins, and minerals. It can help you feel full and satisfied while providing essential nutrients for overall health. Casaba melons, on the other hand, are a sweet fruit that may not be as filling and can be higher in natural sugars. Incorporating a variety of fruits and vegetables, including broccoli raab, into your diet can support weight loss and overall health.

Should I eat more Casaba Melons 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 adequate protein. Both Casaba Melons and Broccoli Raab are not particularly high in protein. For muscle building, it would be more beneficial to include protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds in your diet. Additionally, combining these with a variety of fruits, vegetables, whole grains, and healthy fats will provide you with the necessary nutrients to support muscle growth and overall health.

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

Casaba melons typically have a higher environmental impact compared to broccoli raab due to factors such as water usage, land use, and transportation. Melons require more water to grow and are often transported over longer distances, resulting in higher carbon emissions. Broccoli raab, on the other hand, is a leafy green vegetable that tends to have a lower environmental footprint. Choosing locally grown, organic produce can help reduce the environmental impact of both casaba melons and broccoli raab.