Comparing Nutrients in 7 ounces Pomegranates VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pomegranates	Broccoli Raab	Recommended Dietary Allowance
Energy	5.68% 165kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	28.5% 37g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	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	11% 0.13mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.2% 71.4mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	6.3% 0.69mg	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: Pomegranates VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.2 times more Vitamin B3, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9, 2 times more Vitamin C, 2.7 times more Vitamin E and 13.7 times more Vitamin K than Raw Pomegranates.
• Both Pomegranates and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pomegranates as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Broccoli Raab:

• 7 ounces of Pomegranates have 3.8 times more Copper and 1.2 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.8 times more Calcium, 7.1 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 11 times more Sodium and 2.2 times more Zinc than Raw Pomegranates.
• Both Pomegranates and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Pomegranates as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 3.8 times more Energy, 6.6 times more Carbohydrate, 36 times more Sugars and 1.5 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3 and 1.9 times more Protein than Raw Pomegranates.
• 7 ounces of Pomegranates provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Pomegranates as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Broccoli Raab

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

Pomegranates are rich in antioxidants, vitamin C, and fiber, which can help boost heart health, improve digestion, and support the immune system. Broccoli raab, on the other hand, is a good source of vitamins A, C, and K, as well as calcium and iron, which can help support bone health and overall immunity. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both pomegranates and broccoli raab are nutrient-dense foods that can support weight loss as part of a balanced diet. Pomegranates are low in calories and high in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Broccoli raab is also low in calories and rich in vitamins, minerals, and antioxidants, making it a great addition to a weight loss diet. Ultimately, incorporating a variety of fruits and vegetables, including pomegranates and broccoli raab, can help support weight loss by providing essential nutrients and promoting overall health.

Should I eat more Pomegranates or more Broccoli Raab to gain more muscles while training consistently?

Both pomegranates and broccoli raab are nutritious foods that can support muscle growth when consumed as part of a balanced diet. Pomegranates are rich in antioxidants and vitamin C, which can help reduce inflammation and support recovery after workouts. Broccoli raab is a good source of iron, calcium, and vitamin K, which are important for muscle function and bone health. To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based protein sources like legumes, nuts, and seeds.

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

Pomegranates have a higher environmental impact compared to broccoli raab due to factors such as water usage, land usage, and transportation. Pomegranates require more water to grow and have a longer growing season, leading to higher water usage and potentially contributing to water scarcity in some regions. Additionally, pomegranates are often grown in regions far from where they are consumed, increasing the carbon footprint associated with transportation. Broccoli raab, on the other hand, can be grown in a variety of climates and typically requires less water and land to produce. Overall, choosing locally grown and seasonal produce like broccoli raab can help reduce the environmental impact of food production.