Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Passion-fruit, Purple	Broccoli Raab	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	35.7% 46.4g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	54.3% 20.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14% 127μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	0.26% 0.04mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	39.7% 3.18mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.3% 135mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	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	3.7% 55.6mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Passion-fruit, Purple 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 Passion-fruit, Purple vs Broccoli Raab:

• 7 ounces of Passion-fruit, Purple have 1.2 times more Vitamin B3 and 1.5 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B6, 5.9 times more Vitamin B9, 81 times more Vitamin E and 320 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Broccoli Raab:

• 7 ounces of Passion-fruit, Purple have 2 times more Copper, 1.3 times more Magnesium and 1.8 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9 times more Calcium, 1.3 times more Iron, 7.7 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Broccoli Raab contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Passion-fruit, Purple as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit, Purple have 4.4 times more Energy, 14.1 times more Omega 6, 8.2 times more Carbohydrate, 29.5 times more Sugars and 3.9 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 189 times more Omega 3 and 1.4 times more Protein than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Passion-fruit, Purple VS Broccoli Raab

What are the health benefits of Passion-fruit, Purple compared to Broccoli Raab?

Both passion fruit and broccoli raab are nutritious foods, but they offer different health benefits. Passion fruit is rich in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and protect against chronic diseases. On the other hand, broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health, vision, and blood clotting. Including a variety of fruits and vegetables in your diet, such as passion fruit and broccoli raab, can help ensure you are getting a wide range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Passion-fruit, Purple or Broccoli Raab?

All three options can be beneficial for weight loss as they are low in calories and high in nutrients. However, broccoli raab is a great choice as it is high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Passion fruit and purple broccoli are also nutritious choices, but may not have the same satiating effect due to their lower fiber content. Remember, weight loss is ultimately about creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet can support your goals.

Should I eat more Passion-fruit, Purple 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 broccoli raab and passion fruit are not particularly high in protein compared to other plant-based sources. However, if you are looking to increase your protein intake, you may want to consider incorporating more broccoli raab into your diet as it contains slightly more protein than passion fruit. Additionally, including a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds will help support muscle growth and recovery.

What is the environmental impact of producing Passion-fruit, Purple compared to Broccoli Raab?

Passion fruit and broccoli raab both have a relatively low environmental impact compared to animal products. Passion fruit requires less water and land to grow compared to broccoli raab, but broccoli raab is generally more nutrient-dense and provides a wider range of essential nutrients. Both can be part of a sustainable and environmentally friendly diet when consumed in moderation.