Comparing Nutrients in 100 grams Flower Clusters Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Flower Clusters Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.17% 0.029g	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	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.8% 48mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.67% 0.042mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	17% 0.4mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Flower Clusters Broccoli versus 100 g of 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 Broccoli Raab:

• 100 grams of Flower Clusters Broccoli have 1.7 times more Vitamin B5 and 4.6 times more Vitamin C than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Flower Clusters Broccoli have 1.7 times more Potassium and 3 times more Selenium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.3 times more Calcium, 2.4 times more Iron, 1.7 times more Manganese and 1.9 times more Zinc than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Broccoli Raab contain similar levels of Copper, Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flower Clusters Broccoli have 1.8 times more Carbohydrate and 3.9 times more Sugars than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 1.5 times more Omega 3 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Broccoli Raab offer comparable quantities of Fiber and Protein per 100 grams.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.