Comparing Nutrients in 5 ounces Broccoli Raab VS 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	1.08% 31kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	1.2% 0.88g	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	0.33% 0.24g	0.47% 0.34g	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	% 0.14g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.21g	g per day for Men 19-50 years
Fiber	10% 3.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	24% 0.31mg	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	29.4% 118μg	25% 101μg	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	32% 28.6mg	58.3% 52.4mg	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	15.3% 2.3mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15.3% 153mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	12% 0.11mg	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	38% 3.03mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	23.4% 0.54mg	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	14.8% 103mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.5% 130g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab contains 1.7 times more Vitamin A, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin C and 1.6 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 B9 and Vitamin K per 5 oz.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli Raab has 1.7 times more Iron and 1.4 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.8 times more Copper, 1.8 times more Potassium, 1.3 times more Selenium and 1.7 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of macro-nutrients per 5 oz
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.