Comparing Nutrients in 7 ounces Watermelon VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Watermelon	Broccoli Raab	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	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	0.58% 0.099g	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	11.5% 15g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	9.2% 6.67g	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	% 3.14g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.22g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	1.5% 5.95μg	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	18% 16mg	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	0.17% 0.2μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	3.1% 22mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	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	0.13% 2mg	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	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 4.7 times more Vitamin A, 4.9 times more Vitamin B1, 6.1 times more Vitamin B2, 6.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6, 27.7 times more Vitamin B9, 2.5 times more Vitamin C, 32.4 times more Vitamin E and 2240 times more Vitamin K than Raw Watermelon.
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Watermelon as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Watermelon vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 15.4 times more Calcium, 8.9 times more Iron, 2.2 times more Magnesium, 10.4 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 33 times more Sodium and 7.7 times more Zinc than Raw Watermelon.
• Both Watermelon and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Raw Watermelon as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon have 2.6 times more Carbohydrate, 16.3 times more Sugars and 19.8 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3, 6.8 times more Fiber and 5.2 times more Protein than Raw Watermelon.
• 7 ounces of Watermelon provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Watermelon as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Watermelon VS Broccoli Raab

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

Watermelon is a hydrating fruit that is rich in vitamins A and C, as well as antioxidants like lycopene. It can help with hydration, skin health, and immune function. Broccoli Raab, on the other hand, is a leafy green vegetable that is high in vitamins K, A, and C, as well as minerals like calcium and iron. It can support bone health, eye health, and immune function. Both watermelon and broccoli raab are nutritious choices, but broccoli raab may offer more overall health benefits due to its higher nutrient content.

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

Both watermelon and broccoli raab can be part of a healthy weight loss diet due to their low calorie and high nutrient content. Watermelon is lower in calories and higher in water content, making it a good choice for hydration and satisfying sweet cravings. Broccoli raab, on the other hand, is a nutrient-dense vegetable that is high in fiber and vitamins, which can help keep you full and support your overall health. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of fruits and vegetables, including watermelon and broccoli raab, can help you achieve your goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods to ensure you are getting a good balance of nutrients. Both watermelon and broccoli raab have their own unique benefits. Watermelon is hydrating and a good source of vitamin C, while broccoli raab is rich in iron and calcium. To support muscle growth, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds, along with plenty of fruits and vegetables for overall health and recovery.

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

Watermelon generally has a higher environmental impact compared to Broccoli Raab due to factors such as water usage, land usage, and transportation. Watermelon requires more water to grow and has a longer growing season, which can contribute to water scarcity and environmental degradation. Additionally, watermelon is typically grown over larger areas of land compared to Broccoli Raab, leading to more habitat destruction and biodiversity loss. Choosing locally grown and organic options for both watermelon and Broccoli Raab can help reduce their environmental impact.