Nutrients in 1 pound of Broccoli Raab

Raw Broccoli Raab (Brassica ruvo), also known as Broccoli rabe, Rapini.

Macros Ratio

Protein Fat Carbs

45%

15%

40%

1 lb ▼

Macro Nutrients

Broccoli Raab

Energy100 kcal

3.44%

Raw Broccoli Raab has 99.79024 kcal of Energy per 1 pound, which is 3.44% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.22 g

2.3%

Raw Broccoli Raab has 2.2226008 g of Fat per 1 pound, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.18%

Raw Broccoli Raab has 0.37648136 g of Saturated Fat per 1 pound, which is 1.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.86 g

53.6%

Raw Broccoli Raab has 0.85728888 g of Omega 3 per 1 pound, which is 53.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.77%

Raw Broccoli Raab has 0.13154168 g of Omega 6 per 1 pound, which is 0.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate13 g

9.94%

Raw Broccoli Raab has 12.927372 g of Carbohydrate per 1 pound, which is 9.94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.72 g

2.38%

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

Raw Broccoli Raab has 1.7236496 g of Sugars per 1 pound, which is 2.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.77 g

1.06%

≤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]

Raw Broccoli Raab has 0.7711064 g of Fructose per 1 pound, which is 1.06% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.45 g

Raw Broccoli Raab has 0.453592 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.5 g

Raw Broccoli Raab has 0.4989512 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.2 g

32.2%

Raw Broccoli Raab has 12.246984 g of Fiber per 1 pound, which is 32.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.4 g

25.7%

Raw Broccoli Raab has 14.3788664 g of Protein per 1 pound, which is 25.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A594 μg

66%

RAE, retinol activity equivalents

Raw Broccoli Raab has 594.20552 μg of Vitamin A per 1 pound, which is 66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.73 mg

61.2%

Thiamine

Raw Broccoli Raab has 0.73481904 mg of Vitamin B1 per 1 pound, which is 61.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45%

Riboflavin

Raw Broccoli Raab has 0.58513368 mg of Vitamin B2 per 1 pound, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.54 mg

34.6%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 5.53835832 mg of Vitamin B3 per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.46 mg

29.2%

Pantothenic acid

Raw Broccoli Raab has 1.46056624 mg of Vitamin B5 per 1 pound, which is 29.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.78 mg

59.7%

Pyridoxine

Raw Broccoli Raab has 0.77564232 mg of Vitamin B6 per 1 pound, which is 59.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9376 μg

94%

Folates and Folic Acid

Raw Broccoli Raab has 376.48136 μg of Vitamin B9 per 1 pound, which is 94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C92 mg

102%

Ascorbic acid

Raw Broccoli Raab has 91.625584 mg of Vitamin C per 1 pound, which is 102% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E7.35 mg

49%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 7.3481904 mg of Vitamin E per 1 pound, which is 49% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1016 μg

847%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 1016.04608 μg of Vitamin K per 1 pound, which is 847% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium490 mg

49%

Raw Broccoli Raab has 489.87936 mg of Calcium per 1 pound, which is 49% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Broccoli Raab has 0.19050864 mg of Copper per 1 pound, which is 21% 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

Iron9.7 mg

121%

Raw Broccoli Raab has 9.7068688 mg of Iron per 1 pound, which is 121% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

23.8%

Raw Broccoli Raab has 99.79024 mg of Magnesium per 1 pound, which is 23.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

78%

Raw Broccoli Raab has 1.7916884 mg of Manganese per 1 pound, which is 78% 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

Phosphorus331 mg

47.3%

Raw Broccoli Raab has 331.12216 mg of Phosphorus per 1 pound, which is 47.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium889 mg

26%

Raw Broccoli Raab has 889.04032 mg of Potassium per 1 pound, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.54 μg

8.25%

Raw Broccoli Raab has 4.53592 μg of Selenium per 1 pound, which is 8.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium150 mg

9.98%

Raw Broccoli Raab has 149.68536 mg of Sodium per 1 pound, which is 9.98% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.5 mg

31.8%

Raw Broccoli Raab has 3.4926584 mg of Zinc per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water420 g

11.3%

Raw Broccoli Raab has 419.799396 g of Water per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Broccoli Raab:

1 pound of Broccoli Raab has outstanding amounts of Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, 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 Raw Broccoli Raab:

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

Macronutrients in 1 pound of Raw Broccoli Raab:

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

Compare Raw Broccoli Raab with:

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

Food Info

Nutrients in 1 pound of Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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