Comparing Nutrients in 7 ounces Prunes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Prunes	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 673kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	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	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	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	136% 177g	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	13% 7.34g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Prunes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	0.99% 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	0% 0mg	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	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

	Prunes	Broccoli Raab	Recommended Dietary Allowance
Calcium	14.3% 143mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	87.3% 7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31.8% 222mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	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	0.66% 9.92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Broccoli Raab per 7 oz

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

• 7 ounces of Prunes have 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.5 times more Vitamin A, 1.4 times more Vitamin B1, 41.5 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dehydrated Prunes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prunes vs Broccoli Raab:

• 7 ounces of Prunes have 14.5 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 1.5 times more Phosphorus and 5.4 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 1.3 times more Manganese, 6.6 times more Sodium and 23.1 times more Water than Raw Dehydrated Prunes.
• Both Prunes and Broccoli Raab contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes have 15.4 times more Energy and 31.3 times more Carbohydrate than Broccoli Raab.
• Both Prunes and Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Dehydrated Prunes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Prunes VS Broccoli Raab

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

Prunes are high in fiber, potassium, and antioxidants which can help improve digestion and heart health. Broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron, which can support immune function and bone health. Both are nutritious options, but prunes may be more beneficial for digestion while broccoli raab offers a wider range of vitamins and minerals.

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

Both prunes and broccoli raab can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli raab is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants. Including a variety of fruits and vegetables in your diet, along with other whole foods, can support weight loss and overall health.

Should I eat more Prunes 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 prunes 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, nuts, seeds, and whole grains can help support muscle development.

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

Prunes have a lower environmental impact compared to Broccoli Raab in terms of water usage, land use, and greenhouse gas emissions. Prunes require less water and land to grow, and they generally have a lower carbon footprint. Choosing prunes over Broccoli Raab can be a more sustainable choice for the environment.