Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Broccoli

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Broccoli: 294g

Raw Broccoli has 1.4 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 100 calories - Cooked Broccoli Raab or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Broccoli Raab	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	6.9% 5g	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	1.32% 0.96g	2.76% 2g	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	% 0.92g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.29g	g per day for Men 19-50 years
Fiber	29.5% 11g	20% 7.65g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Broccoli	Recommended Dietary Allowance
Vitamin A	101% 908μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	39.6% 0.51mg	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	71% 284μg	46.3% 185μg	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	164% 148mg	292% 262mg	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	67.5% 10mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Broccoli	Recommended Dietary Allowance
Calcium	47% 472mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	16% 0.14mg	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	63.5% 5.1mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	27% 0.62mg	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	47% 328mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.9% 366g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Broccoli:

• Cooked Broccoli Raab has 10 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 4.4 times more Vitamin E and 3.4 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Broccoli have similar amounts of Vitamin B5 per 100 kcal.
• Both Cooked Broccoli Raab as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Broccoli:

• Cooked Broccoli Raab has 3.4 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Sodium, 1.8 times more Zinc and 1.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Selenium than Cooked Broccoli Raab.

Comparison of macro-nutrients per 100 calories:

• Cooked Broccoli Raab has 1.9 times more Fat, 4.3 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Broccoli have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Cooked Broccoli Raab as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.