Comparing Nutrients in 14 ounces Broccoli Raab VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	3.4% 2.46g	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	0.93% 0.67g	1.3% 0.95g	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	% 0.4g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	67% 0.87mg	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	82.4% 329μg	70.4% 282μg	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	89% 80mg	163% 147mg	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	43% 6.43mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	43% 429mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	33% 0.3mg	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	106% 8.5mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	65.6% 1.5mg	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	41.4% 290mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.8% 363g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab contains 1.7 times more Vitamin A, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin C and 1.6 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per 14 oz.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli Raab has 1.7 times more Iron and 1.4 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.8 times more Copper, 1.8 times more Potassium, 1.3 times more Selenium and 1.7 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of macro-nutrients per 14 oz
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.