Comparing Nutrients in 7 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	1.5% 43.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.3g	g per day for Men 19-50 years
Fiber	14% 5.36g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	29% 260μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	21.4% 214mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16.5% 0.15mg	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	53% 4.25mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of macro-nutrients per 7 oz
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 7 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 7 oz.