Comparing Nutrients in 100 grams Broccoli Raab VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	2.2% 2.85g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.15g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 108mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	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	26.8% 2.14mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.47% 91g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab contains 1.7 times more Vitamin A, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin C and 1.6 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per 100 g.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli Raab has 1.7 times more Iron and 1.4 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.8 times more Copper, 1.8 times more Potassium, 1.3 times more Selenium and 1.7 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of macro-nutrients per 100 g
• Both Raw Broccoli Raab and Cooked Broccoli Raab have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Broccoli Raab as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.