Comparing Nutrients in 1 pound Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	9.94% 13g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	2.38% 1.72g	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	4.25% 3.1g	1.06% 0.77g	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	% 2.22g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	59.7% 0.78mg	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	71.4% 286μg	94% 376μg	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	450% 405mg	102% 92mg	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	23.6% 3.54mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	21.3% 213mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	21% 0.19mg	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	41.4% 3.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	78% 1.8mg	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	42.8% 299mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.2 times more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.2 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Raab have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Broccoli Raab:

• Raw Broccoli has 1.6 times more Potassium and 2.5 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.3 times more Calcium, 2.9 times more Iron, 1.9 times more Manganese and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Raab have similar amounts of Copper, Magnesium, Phosphorus, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Energy, 2.3 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Raab have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Broccoli as well as Raw Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.