Comparing Nutrients in 7 ounces Broccoli VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	11% 14.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.8% 2.76g	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	1.86% 1.35g	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.16g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10% 5.6g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	30.5% 0.4mg	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	31.3% 125μg	53.6% 214μg	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	197% 177mg	143% 129mg	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	10.3% 1.55mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.33% 93mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	18% 1.45mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	16.7% 0.38mg	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	18.7% 131mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 1.7 times more Vitamin B9, 1.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled Broccoli:

• Raw Broccoli has 1.6 times more Selenium than Boiled and Drained Broccoli.
• Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fructose and Protein per 7 oz.
• Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.