Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Broccoli Raab	Broccoli	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	3.32% 2.4g	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	0.47% 0.34g	1.33% 0.96g	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	% 0.33g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.14g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Broccoli	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	19% 0.25mg	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	22.3% 89.3μg	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	58.3% 52.4mg	140% 126mg	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	24% 3.6mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.7% 0.069mg	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	22.5% 1.8mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	13% 0.3mg	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	16.6% 116mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.42% 127g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab has 7.3 times more Vitamin A, 2.4 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B6, 3.2 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B5 and 2.4 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Cooked Broccoli Raab as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Broccoli:

• Cooked Broccoli Raab has 2.5 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Broccoli have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Broccoli Raab has 3.2 times more Omega 3 and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Energy, 2.1 times more Carbohydrate and 2.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Cooked Broccoli Raab as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.