Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Radicchio	22%	9%	69%

Macro Nutrients

	Cooked Broccoli Raab	Radicchio	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.64% 1.2g	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	0.66% 0.48g	NA	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Radicchio	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	8.7% 0.11mg	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	35.2% 141μg	29.8% 119μg	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	81.6% 73.4mg	17.6% 16mg	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	33.5% 5.02mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Radicchio	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	75% 0.68mg	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	31.5% 2.52mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	12% 0.27mg	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	23.2% 163mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Radicchio per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Radicchio to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, 10.6 times more Vitamin B1, 5 times more Vitamin B2, 7.9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.6 times more Vitamin C than Radicchio.
• Both Cooked Broccoli Raab and Radicchio provide similar amounts of Vitamin B9, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Radicchio have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Cooked Broccoli Raab as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 6.2 times more Calcium, 2.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Selenium and 2.5 times more Sodium than Radicchio.
• While 7 oz of Raw Radicchio contain 4.5 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Radicchio contain similar levels of Potassium, Zinc and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 12.6 times more Omega 3, 3.1 times more Fiber and 2.7 times more Protein than Radicchio.
• While 7 oz of Raw Radicchio contain 1.4 times more Carbohydrate than Cooked Broccoli Raab.
• 7 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in seven ounces.