Comparing Nutrients in 300 calories Broccoli Raab VS Cooked Broccoli Raab

Weight per 300 calories

• Broccoli Raab: 1364g
• Cooked Broccoli Raab: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Broccoli Raab or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	10.3% 7.44g	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	3.2% 2.3g	3.97% 2.88g	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	% 1.36g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.8g	g per day for Men 19-50 years
Fiber	97% 37g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	77% 43.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	198% 1786μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	203% 2.64mg	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	283% 1132μg	213% 852μg	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	306% 275mg	493% 444mg	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	147% 22mg	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	147% 1473mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	100% 0.9mg	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	365% 29mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	198% 4.56mg	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	142% 995mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	34% 1262g	29.6% 1097g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli Raab vs Cooked Broccoli Raab:

• Raw Broccoli Raab has 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.5 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin C and 1.4 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli Raab vs Cooked Broccoli Raab:

• Raw Broccoli Raab has 1.9 times more Iron and 1.6 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.6 times more Copper, 1.5 times more Potassium and 1.5 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Broccoli Raab contains 1.4 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Fructose, Fiber and Protein per 300 kcal.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.