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Nutrients in 1 kilogram of Cooked Broccoli Raab

Broccoli raab, cooked, also known as Broccoli rabe, Rapini.

Macros Ratio

Protein Fat Carbs
47%
14%
39%
1 kg ▼

Macro Nutrients

Cooked Broccoli Raab
Energy250 kcal
8.62%
Cooked Broccoli Raab has 250 kcal of Energy per 1 kilogram, which is 8.62% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.2 g
5.36%
Cooked Broccoli Raab has 5.2 g of Fat per 1 kilogram, which is 5.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.89 g
2.8%
Cooked Broccoli Raab has 0.89 g of Saturated Fat per 1 kilogram, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 32 g
126%
Cooked Broccoli Raab has 2.01 g of Omega 3 per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.31 g
1.82%
Cooked Broccoli Raab has 0.31 g of Omega 6 per 1 kilogram, which is 1.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Broccoli Raab has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate31 g
24%
Cooked Broccoli Raab has 31.2 g of Carbohydrate per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.2 g
8.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Broccoli Raab has 6.2 g of Sugars per 1 kilogram, which is 8.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.4 g
3.3%
≤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]
Cooked Broccoli Raab has 2.4 g of Fructose per 1 kilogram, which is 3.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.3 g
%
Cooked Broccoli Raab has 2.3 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.5 g
%
Cooked Broccoli Raab has 1.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber28 g
73.7%
Cooked Broccoli Raab has 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein38.3 g
68.4%
Cooked Broccoli Raab has 38.3 g of Protein per 1 kilogram, which is 68.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab
Vitamin A2270 μg
252%
RAE, retinol activity equivalents
Cooked Broccoli Raab has 2270 μg of Vitamin A per 1 kilogram, which is 252% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.7 mg
141%
Thiamine
Cooked Broccoli Raab has 1.69 mg of Vitamin B1 per 1 kilogram, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.4 mg
108%
Riboflavin
Cooked Broccoli Raab has 1.4 mg of Vitamin B2 per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B320 mg
126%
Niacin, nicotinic acid, niacinamide
Cooked Broccoli Raab has 20.15 mg of Vitamin B3 per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.5 mg
89.6%
Pantothenic acid
Cooked Broccoli Raab has 4.48 mg of Vitamin B5 per 1 kilogram, which is 89.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.2 mg
169%
Pyridoxine
Cooked Broccoli Raab has 2.2 mg of Vitamin B6 per 1 kilogram, which is 169% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9710 μg
178%
Folates and Folic Acid
Cooked Broccoli Raab has 710 μg of Vitamin B9 per 1 kilogram, which is 178% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Broccoli Raab has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C370 mg
411%
Ascorbic acid
Cooked Broccoli Raab has 370 mg of Vitamin C per 1 kilogram, which is 411% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Broccoli Raab has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E25.3 mg
169%
Tocopherols and Tocotrienols
Cooked Broccoli Raab has 25.3 mg of Vitamin E per 1 kilogram, which is 169% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2560 μg
2133%
Phytomenadione or phylloquinone
Cooked Broccoli Raab has 2560 μg of Vitamin K per 1 kilogram, which is 2133% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab
Calcium1180 mg
118%
Cooked Broccoli Raab has 1180 mg of Calcium per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.75 mg
83.3%
Cooked Broccoli Raab has 0.75 mg of Copper per 1 kilogram, which is 83.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron12.7 mg
159%
Cooked Broccoli Raab has 12.7 mg of Iron per 1 kilogram, which is 159% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium270 mg
64.3%
Cooked Broccoli Raab has 270 mg of Magnesium per 1 kilogram, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.8 mg
165%
Cooked Broccoli Raab has 3.8 mg of Manganese per 1 kilogram, which is 165% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus820 mg
117%
Cooked Broccoli Raab has 820 mg of Phosphorus per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3430 mg
101%
Cooked Broccoli Raab has 3430 mg of Potassium per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13 μg
23.6%
Cooked Broccoli Raab has 13 μg of Selenium per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium560 mg
37.3%
Cooked Broccoli Raab has 560 mg of Sodium per 1 kilogram, which is 37.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.4 mg
49%
Cooked Broccoli Raab has 5.4 mg of Zinc per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water914 g
24.7%
Cooked Broccoli Raab has 914.1 g of Water per 1 kilogram, which is 24.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Cooked Broccoli Raab:
Minerals in 1 kilogram of Cooked Broccoli Raab:
Macronutrients in 1 kilogram of Cooked Broccoli Raab:



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