Comparing Nutrients in 100 grams Flower Clusters Broccoli VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Flower Clusters Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.06g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	0.86% 0.62g	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17% 0.22mg	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	17.8% 71μg	17.8% 71μg	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	104% 93mg	41% 37mg	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	NA	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.8% 48mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.33% 0.075mg	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	11% 0.88mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	16.5% 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	9.43% 66mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Flower Clusters Broccoli versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Flower Clusters Broccoli vs Cooked Broccoli Raab:

• 100 grams of Flower Clusters Broccoli have 2.5 times more Vitamin C than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.6 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Cooked Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 grams.
• Both Raw Flower Clusters Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Flower Clusters Broccoli vs Cooked Broccoli Raab:

• 100 grams of Flower Clusters Broccoli have 2.3 times more Selenium than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.5 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 2.1 times more Sodium and 1.4 times more Zinc than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Cooked Broccoli Raab contain similar levels of Magnesium, Phosphorus, Potassium and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flower Clusters Broccoli have 1.6 times more Carbohydrate and 2.4 times more Sugars than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.6 times more Omega 3 and 1.3 times more Protein than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Cooked Broccoli Raab offer comparable quantities of Fiber per 100 grams.
• Both Raw Flower Clusters Broccoli as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.