Comparing Nutrients in 1 pound Radicchio VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Radicchio	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	39.4% 15g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.23% 1.16mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	69.8% 0.91mg	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	68% 272μg	122% 490μg	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	40.3% 36.3mg	327% 294mg	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	68.3% 10.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	965% 1158μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	32.3% 2.6mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	38.3% 0.88mg	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	26% 181mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Radicchio has 1.6 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 3.9 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Radicchio.
• Both Raw Radicchio as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Radicchio vs Boiled Broccoli:

• Raw Radicchio has 5.6 times more Copper and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Selenium and 1.9 times more Sodium than Raw Radicchio.
• Both Raw Radicchio and Boiled and Drained Broccoli have similar amounts of Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli contains 1.5 times more Energy, 7.4 times more Omega 3, 1.6 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 1.7 times more Protein than Raw Radicchio.
• Both Raw Radicchio as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.