Comparing Nutrients in 1 kilogram 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	7.6% 220kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	24% 31g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	8.55% 6.2g	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	2.34% 1.7g	3.3% 2.4g	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	% 1g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.5g	g per day for Men 19-50 years
Fiber	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	146% 1310μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	169% 2.2mg	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	208% 830μg	178% 710μg	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	224% 202mg	411% 370mg	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	108% 16mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	108% 1080mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	83.3% 0.75mg	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	268% 21.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	165% 3.8mg	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	104% 730mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 926g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of macro-nutrients per 1 kg
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.