Comparing Nutrients in 7 ounces Boiled Broccoli VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.7% 1.23g	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	2.03% 1.47g	0.66% 0.48g	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	% 0.97g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	17% 153μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	33.6% 0.44mg	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	53.6% 214μg	35.2% 141μg	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	143% 129mg	81.6% 73.4mg	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	19% 2.88mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	32.8% 0.75mg	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	19% 133mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cooked Broccoli Raab:

• Boiled and Drained Broccoli has 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 2.9 times more Vitamin A, 2.7 times more Vitamin B1, 3.6 times more Vitamin B3, 1.7 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Broccoli Raab have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cooked Broccoli Raab:

• Boiled and Drained Broccoli has 1.2 times more Selenium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 3 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 1.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Broccoli Raab have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.4 times more Energy, 2.3 times more Carbohydrate, 2.2 times more Sugars and 3.1 times more Fructose than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.7 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Broccoli Raab have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.