Comparing Nutrients in 5 ounces Flower Clusters Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Flower Clusters Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.17g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	18.6% 0.24mg	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	25% 101μg	29.4% 118μg	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	147% 132mg	32% 28.6mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	6.6% 0.06mg	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	15.6% 1.25mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	24.3% 0.56mg	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	13.4% 94mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Flower Clusters Broccoli versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Flower Clusters Broccoli vs Broccoli Raab:

• 5 ounces of Flower Clusters Broccoli have 1.7 times more Vitamin B5 and 4.6 times more Vitamin C than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Flower Clusters Broccoli vs Broccoli Raab:

• 5 ounces of Flower Clusters Broccoli have 1.7 times more Potassium and 3 times more Selenium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.3 times more Calcium, 2.4 times more Iron, 1.7 times more Manganese and 1.9 times more Zinc than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Broccoli Raab contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Flower Clusters Broccoli have 1.8 times more Carbohydrate and 3.9 times more Sugars than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.5 times more Omega 3 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Broccoli Raab offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.