Comparing Nutrients in 1 kilogram Radicchio VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Radicchio	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 44.8g	41% 53.5g	130g per day for Men 19-50 years
Sugars	8.28% 6g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	100% 1.3mg	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	150% 600μg	140% 560μg	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	446% 401mg	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	151% 22.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2127% 2552μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	37.8% 0.34mg	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	71.3% 5.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	97% 2.23mg	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	57% 400mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 931g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Radicchio vs Cooked Chopped Frozen Broccoli:

• Raw Radicchio has 1.7 times more Vitamin E and 2.9 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 5 times more Vitamin C than Raw Radicchio.
• Both Raw Radicchio and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Radicchio as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Radicchio vs Cooked Chopped Frozen Broccoli:

• Raw Radicchio has 10 times more Copper, 2.1 times more Potassium, 1.3 times more Selenium, 2 times more Sodium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium and 1.6 times more Manganese than Raw Radicchio.
• Both Raw Radicchio and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli contains 2.6 times more Omega 3, 2.5 times more Sugars, 3.3 times more Fiber and 2.2 times more Protein than Raw Radicchio.
• Both Raw Radicchio and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Raw Radicchio as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.