Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Radicchio	22%	9%	69%

Macro Nutrients

	Cooked Broccoli Raab	Radicchio	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	3.75% 2.72g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	31% 17.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Radicchio	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	20% 0.26mg	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	80.5% 322μg	68% 272μg	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	186% 168mg	40.3% 36.3mg	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	76.5% 11.5mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	965% 1158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Radicchio	Recommended Dietary Allowance
Calcium	53.5% 535mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	172% 1.55mg	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	72% 5.76mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	27.2% 0.63mg	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	53% 372mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Radicchio per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Radicchio:

• 1 pound of Cooked Broccoli Raab has 227 times more Vitamin A, 10.6 times more Vitamin B1, 5 times more Vitamin B2, 7.9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.6 times more Vitamin C than Radicchio.
• Both Cooked Broccoli Raab and Radicchio provide similar amounts of Vitamin B9, Vitamin E and Vitamin K per one pound.
• 1 pound of Radicchio have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Cooked Broccoli Raab as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Radicchio:

• 1 pound of Cooked Broccoli Raab has 6.2 times more Calcium, 2.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Selenium and 2.5 times more Sodium than Radicchio.
• While 1 lb of Raw Radicchio contains 4.5 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Radicchio contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Radicchio lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 12.6 times more Omega 3, 3.1 times more Fiber and 2.7 times more Protein than Radicchio.
• While 1 lb of Raw Radicchio contains 1.4 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Radicchio provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in one pound.