Nutrients in 1 pound of Cooked Broccoli Raab

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

whole cooked

Macros Ratio

Protein Fat Carbs

47%

14%

39%

1 lb ▼

Macro Nutrients

Cooked Broccoli Raab

Energy113 kcal

3.9%

Cooked Broccoli Raab has 113.398 kcal of Energy per 1 pound, which is 3.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.36 g

2.43%

Cooked Broccoli Raab has 2.3586784 g of Fat per 1 pound, which is 2.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.26%

Cooked Broccoli Raab has 0.40369688 g of Saturated Fat per 1 pound, which is 1.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.91 g

57%

Cooked Broccoli Raab has 0.91171992 g of Omega 3 per 1 pound, which is 57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.83%

Cooked Broccoli Raab has 0.14061352 g of Omega 6 per 1 pound, which is 0.83% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Broccoli Raab has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

11%

Cooked Broccoli Raab has 14.1520704 g of Carbohydrate per 1 pound, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.8 g

3.88%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Broccoli Raab has 2.8122704 g of Sugars per 1 pound, which is 3.88% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.1 g

1.5%

≤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 1.0886208 g of Fructose per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.04 g

Cooked Broccoli Raab has 1.0432616 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.68 g

Cooked Broccoli Raab has 0.680388 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.7 g

33.4%

Cooked Broccoli Raab has 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.4 g

31%

Cooked Broccoli Raab has 17.3725736 g of Protein per 1 pound, which is 31% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab

Vitamin A1030 μg

114%

RAE, retinol activity equivalents

Cooked Broccoli Raab has 1029.65384 μg of Vitamin A per 1 pound, which is 114% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.77 mg

64%

Thiamine

Cooked Broccoli Raab has 0.76657048 mg of Vitamin B1 per 1 pound, which is 64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg

49%

Riboflavin

Cooked Broccoli Raab has 0.6350288 mg of Vitamin B2 per 1 pound, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.14 mg

57%

Niacin, nicotinic acid, niacinamide

Cooked Broccoli Raab has 9.1398788 mg of Vitamin B3 per 1 pound, which is 57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.03 mg

40.6%

Pantothenic acid

Cooked Broccoli Raab has 2.03209216 mg of Vitamin B5 per 1 pound, which is 40.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

76.8%

Pyridoxine

Cooked Broccoli Raab has 0.9979024 mg of Vitamin B6 per 1 pound, which is 76.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9322 μg

80.5%

Folates and Folic Acid

Cooked Broccoli Raab has 322.05032 μg of Vitamin B9 per 1 pound, which is 80.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Broccoli Raab has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C168 mg

186%

Ascorbic acid

Cooked Broccoli Raab has 167.82904 mg of Vitamin C per 1 pound, which is 186% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Broccoli Raab has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11.5 mg

76.5%

Tocopherols and Tocotrienols

Cooked Broccoli Raab has 11.4758776 mg of Vitamin E per 1 pound, which is 76.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1161 μg

968%

Phytomenadione or phylloquinone

Cooked Broccoli Raab has 1161.19552 μg of Vitamin K per 1 pound, which is 968% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab

Calcium535 mg

53.5%

Cooked Broccoli Raab has 535.23856 mg of Calcium per 1 pound, which is 53.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.8%

Cooked Broccoli Raab has 0.340194 mg of Copper per 1 pound, which is 37.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.76 mg

72%

Cooked Broccoli Raab has 5.7606184 mg of Iron per 1 pound, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium122 mg

29%

Cooked Broccoli Raab has 122.46984 mg of Magnesium per 1 pound, which is 29% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.72 mg

75%

Cooked Broccoli Raab has 1.7236496 mg of Manganese per 1 pound, which is 75% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus372 mg

53%

Cooked Broccoli Raab has 371.94544 mg of Phosphorus per 1 pound, which is 53% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1556 mg

45.8%

Cooked Broccoli Raab has 1555.82056 mg of Potassium per 1 pound, which is 45.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Cooked Broccoli Raab has 5.896696 μg of Selenium per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium254 mg

17%

Cooked Broccoli Raab has 254.01152 mg of Sodium per 1 pound, which is 17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.45 mg

22.3%

Cooked Broccoli Raab has 2.4493968 mg of Zinc per 1 pound, which is 22.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water415 g

11.2%

Cooked Broccoli Raab has 414.6284472 g of Water per 1 pound, which is 11.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Cooked Broccoli Raab:

1 pound of Cooked Broccoli Raab has outstanding amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Cooked Broccoli Raab:

1 pound of Cooked Broccoli Raab is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Selenium and Sodium.

Macronutrients in 1 pound of Cooked Broccoli Raab:

1 pound of Cooked Broccoli Raab is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Fat and Sugars.
While 1 pound of product has trace amounts of Saturated Fat, Omega 6 and Fructose, it has no Glucose and Sucrose.

Compare Cooked Broccoli Raab with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Cooked Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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