Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Chinese Broccoli	Broccoli	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	36% 325μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	53.4% 0.69mg	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	98% 393μg	62.5% 250μg	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	124% 112mg	393% 354mg	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	12.7% 1.9mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	39.7% 397mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	21.6% 0.19mg	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	27.8% 2.22mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	36.2% 0.83mg	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	23.2% 163mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 371g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Broccoli:

• Cooked Chinese Broccoli has 2.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.2 times more Vitamin C and 1.6 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Broccoli have similar amounts of Vitamin K per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Broccoli:

• Cooked Chinese Broccoli has 2.1 times more Calcium, 1.2 times more Copper and 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Iron, 1.6 times more Phosphorus, 1.9 times more Selenium and 4.7 times more Sodium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Broccoli have similar amounts of Magnesium, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Chinese Broccoli has 4.1 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 1.7 times more Carbohydrate, 2 times more Sugars and 2.5 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.