Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cooked Broccoli Raab	Peeled Cucumber	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.34% 10kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	1.66% 2.16g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.9% 1.38g	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	0.33% 0.24g	1.03% 0.75g	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	% 0.23g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.92% 0.051mg	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	3.5% 14μg	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	41% 37mg	3.56% 3.2mg	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	17% 2.53mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Peeled Cucumber	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	7.9% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.033% 1.3μg	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	16% 1.27mg	2.75% 0.22mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	3.17% 0.073mg	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	11.7% 82mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Peeled Cucumber per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Peeled Cucumber:

• 100 grams of Cooked Broccoli Raab have 56.8 times more Vitamin A, 5.5 times more Vitamin B1, 5.6 times more Vitamin B2, 54.5 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 5.1 times more Vitamin B9, 11.6 times more Vitamin C, 84.3 times more Vitamin E and 35.6 times more Vitamin K than Peeled Cucumber.
• 100 grams of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Peeled Cucumber:

• 100 grams of Cooked Broccoli Raab have 8.4 times more Calcium, 5.8 times more Iron, 2.3 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 2.5 times more Potassium, 13 times more Selenium, 28 times more Sodium and 3.2 times more Zinc than Peeled Cucumber.
• Both Cooked Broccoli Raab and Peeled Cucumber contain similar levels of Copper and Water per 100 grams.
• 100 grams of Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 20.1 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Fiber and 6.5 times more Protein than Peeled Cucumber.
• 100 grams of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Cooked Broccoli Raab as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in 100 grams.