Comparing Nutrients in 5 ounces Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.16g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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% 448mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.2 times more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.2 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Raab have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Broccoli Raab:

• Raw Broccoli has 1.6 times more Potassium and 2.5 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.3 times more Calcium, 2.9 times more Iron, 1.9 times more Manganese and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Raab have similar amounts of Copper, Magnesium, Phosphorus, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.5 times more Energy, 2.3 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Raab have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Broccoli as well as Raw Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.