Comparing Nutrients in 100 grams Broccoli Raab VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Broccoli Raab	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	4.12% 5.36g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	2.03% 1.47g	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	0.23% 0.17g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	20.8% 83μg	7.5% 30μg	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	22.4% 20mg	44.6% 40mg	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	11% 1.62mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 108mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	4.78% 0.043mg	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	26.8% 2.14mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	14% 0.33mg	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	10.4% 73mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli Raab vs Boiled Spears Frozen Broccoli:

• Raw Broccoli Raab has 2.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9, 1.2 times more Vitamin E and 2.5 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 2 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B5 per 100 g.
• Both Raw Broccoli Raab as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli Raab vs Boiled Spears Frozen Broccoli:

• Raw Broccoli Raab has 2.1 times more Calcium, 3.5 times more Iron, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Sodium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Selenium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Boiled and Drained Spears Frozen Broccoli have similar amounts of Copper, Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli Raab has 4.5 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Boiled and Drained Spears Frozen Broccoli have similar amounts of Fiber and Protein per 100 g.
• Both Raw Broccoli Raab as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.