Comparing Nutrients in 7 ounces Pummelo VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pummelo	Broccoli Raab	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	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	14.7% 19g	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	5.22% 2g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	5.62% 0.067mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	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	5.5% 0.071mg	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	135% 121mg	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

	Pummelo	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	2.73% 0.22mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	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	4.8% 33.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	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	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Broccoli Raab per 7 oz

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

• 7 ounces of Pummelo have 3 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 5.6 times more Vitamin B3 and 4.8 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pummelo as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 27 times more Calcium, 19.5 times more Iron, 3.7 times more Magnesium, 23.2 times more Manganese, 4.3 times more Phosphorus, 33 times more Sodium and 9.6 times more Zinc than Raw Pummelo.
• Both Pummelo and Broccoli Raab contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pummelo have 3.4 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.7 times more Fiber and 4.2 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Protein
• Both Raw Pummelo as well as Raw Broccoli Raab provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Pummelo VS Broccoli Raab

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

Pummelo is a citrus fruit that is high in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Broccoli Raab, on the other hand, is a leafy green vegetable that is rich in vitamins A, C, and K, as well as iron and calcium, which can support bone health, vision, 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 Pummelo or Broccoli Raab?

Both pummelo and broccoli raab can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to pummelo, making it a more weight-loss friendly option. Incorporating more broccoli raab into your diet can help you feel fuller for longer and support your weight loss goals.

Should I eat more Pummelo 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 pummelo and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is a good source of plant-based protein, iron, and vitamins A and C. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

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

Pummelo has a lower environmental impact compared to Broccoli Raab because it requires less water, land, and resources to grow. However, both fruits and vegetables are generally more sustainable choices compared to animal products.