Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cooked Broccoli Raab	Peeled Cucumber	Recommended Dietary Allowance
Energy	8.62% 250kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	126% 2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	19% 14g	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	3.3% 2.4g	10.3% 7.5g	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	% 2.3g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	18.4% 7g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	252% 2270μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	39.2% 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	178% 710μg	35% 140μg	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	411% 370mg	35.6% 32mg	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	169% 25.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Peeled Cucumber	Recommended Dietary Allowance
Calcium	118% 1180mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	159% 12.7mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	31.7% 0.73mg	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	117% 820mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	26% 967g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Peeled Cucumber per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Peeled Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Peeled Cucumber:

• 1 kilogram of Cooked Broccoli Raab has 56.8 times more Vitamin A, 5.5 times more Vitamin B1, 5.6 times more Vitamin B2, 54.5 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 5.1 times more Vitamin B9, 11.6 times more Vitamin C, 84.3 times more Vitamin E and 35.6 times more Vitamin K than Peeled Cucumber.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Peeled Cucumber:

• 1 kilogram of Cooked Broccoli Raab has 8.4 times more Calcium, 5.8 times more Iron, 2.3 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 2.5 times more Potassium, 13 times more Selenium, 28 times more Sodium and 3.2 times more Zinc than Peeled Cucumber.
• Both Cooked Broccoli Raab and Peeled Cucumber contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 20.1 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Fiber and 6.5 times more Protein than Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Cooked Broccoli Raab as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in one kilogram.