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Nutrients in 1 pound of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Macros Ratio

Protein Fat Carbs
27%
8%
65%
1 lb ▼

Macro Nutrients

Broccoli
Energy154 kcal
5.3%
Raw Broccoli has 154.22128 kcal of Energy per 1 pound, which is 5.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.68 g
1.73%
Raw Broccoli has 1.6782904 g of Fat per 1 pound, which is 1.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.52 g
1.6%
Raw Broccoli has 0.51709488 g of Saturated Fat per 1 pound, which is 1.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.29 g
18%
Raw Broccoli has 0.28576296 g of Omega 3 per 1 pound, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.22 g
1.3%
Raw Broccoli has 0.22226008 g of Omega 6 per 1 pound, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Broccoli 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
Carbohydrate30 g
23%
Raw Broccoli has 30.1185088 g of Carbohydrate per 1 pound, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.7 g
10.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Broccoli has 7.711064 g of Sugars per 1 pound, which is 10.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.1 g
4.25%
≤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 has 3.0844256 g of Fructose per 1 pound, which is 4.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.22 g
%
Raw Broccoli has 2.2226008 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.45 g
%
Raw Broccoli has 0.453592 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11.8 g
31%
Raw Broccoli has 11.793392 g of Fiber per 1 pound, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.8 g
23%
Raw Broccoli has 12.7912944 g of Protein per 1 pound, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli
Vitamin A141 μg
15.6%
RAE, retinol activity equivalents
Raw Broccoli has 140.61352 μg of Vitamin A per 1 pound, which is 15.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg
27%
Thiamine
Raw Broccoli has 0.32205032 mg of Vitamin B1 per 1 pound, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.53 mg
41%
Riboflavin
Raw Broccoli has 0.53070264 mg of Vitamin B2 per 1 pound, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg
18%
Niacin, nicotinic acid, niacinamide
Raw Broccoli has 2.89845288 mg of Vitamin B3 per 1 pound, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg
52%
Pantothenic acid
Raw Broccoli has 2.59908216 mg of Vitamin B5 per 1 pound, which is 52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.79 mg
61%
Pyridoxine
Raw Broccoli has 0.793786 mg of Vitamin B6 per 1 pound, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9286 μg
71.4%
Folates and Folic Acid
Raw Broccoli has 285.76296 μg of Vitamin B9 per 1 pound, which is 71.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Broccoli 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 C405 mg
450%
Ascorbic acid
Raw Broccoli has 404.604064 mg of Vitamin C per 1 pound, which is 450% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Broccoli 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 E3.54 mg
23.6%
Tocopherols and Tocotrienols
Raw Broccoli has 3.5380176 mg of Vitamin E per 1 pound, which is 23.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K461 μg
384%
Phytomenadione or phylloquinone
Raw Broccoli has 460.849472 μg of Vitamin K per 1 pound, which is 384% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli
Calcium213 mg
21.3%
Raw Broccoli has 213.18824 mg of Calcium per 1 pound, which is 21.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24.7%
Raw Broccoli has 0.22226008 mg of Copper per 1 pound, which is 24.7% 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
Iron3.3 mg
41.4%
Raw Broccoli has 3.3112216 mg of Iron per 1 pound, which is 41.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium95 mg
22.7%
Raw Broccoli has 95.25432 mg of Magnesium per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.95 mg
41.4%
Raw Broccoli has 0.9525432 mg of Manganese per 1 pound, which is 41.4% 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
Phosphorus299 mg
42.8%
Raw Broccoli has 299.37072 mg of Phosphorus per 1 pound, which is 42.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1433 mg
42%
Raw Broccoli has 1433.35072 mg of Potassium per 1 pound, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.3 μg
20.6%
Raw Broccoli has 11.3398 μg of Selenium per 1 pound, which is 20.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium150 mg
9.98%
Raw Broccoli 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
Zinc1.86 mg
17%
Raw Broccoli has 1.8597272 mg of Zinc per 1 pound, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water405 g
11%
Raw Broccoli has 405.057656 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Broccoli:
Minerals in 1 pound of Raw Broccoli:
Macronutrients in 1 pound of Raw Broccoli:



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