Comparing Nutrients in 1 pound 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	3.6% 104kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	9.2% 6.67g	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	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.23% 1.16mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	965% 1158μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	17% 0.15mg	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	32.3% 2.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Radicchio as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Radicchio as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.