Nutrients in 300 calories of Cooked Chinese Broccoli

Broccoli, chinese, cooked.

whole cooked

Weight per 300 Calories

Cooked Chinese Broccoli

1364g

Cooked Chinese Broccoli has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

25%

58%

300 kcal ▼

Macro Nutrients

Cooked Chinese Broccoli

Energy300 kcal

10.3%

Cooked Chinese Broccoli has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.8 g

10%

Cooked Chinese Broccoli has 9.8181818181818 g of Fat per 300 calories, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.5 g

4.7%

Cooked Chinese Broccoli has 1.5 g of Saturated Fat per 300 calories, which is 4.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.5 g

220%

Cooked Chinese Broccoli has 3.5181818181818 g of Omega 3 per 300 calories, which is 220% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.04 g

6.1%

Cooked Chinese Broccoli has 1.0363636363636 g of Omega 6 per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Chinese Broccoli has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Cooked Chinese Broccoli has 51.954545454545 g of Carbohydrate per 300 calories, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.5 g

15.8%

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

Cooked Chinese Broccoli has 11.454545454545 g of Sugars per 300 calories, which is 15.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber34 g

89.7%

Cooked Chinese Broccoli has 34.090909090909 g of Fiber per 300 calories, which is 89.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.5 g

27.8%

Cooked Chinese Broccoli has 15.545454545455 g of Protein per 300 calories, which is 27.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chinese Broccoli

Vitamin A1118 μg

124%

RAE, retinol activity equivalents

Cooked Chinese Broccoli has 1118.1818181818 μg of Vitamin A per 300 calories, which is 124% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

108%

Thiamine

Cooked Chinese Broccoli has 1.2954545454545 mg of Vitamin B1 per 300 calories, which is 108% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22 mg

153%

Riboflavin

Cooked Chinese Broccoli has 1.9909090909091 mg of Vitamin B2 per 300 calories, which is 153% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.96 mg

37.2%

Niacin, nicotinic acid, niacinamide

Cooked Chinese Broccoli has 5.9590909090909 mg of Vitamin B3 per 300 calories, which is 37.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.17 mg

43.4%

Pantothenic acid

Cooked Chinese Broccoli has 2.1681818181818 mg of Vitamin B5 per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73.4%

Pyridoxine

Cooked Chinese Broccoli has 0.95454545454545 mg of Vitamin B6 per 300 calories, which is 73.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91350 μg

338%

Folates and Folic Acid

Cooked Chinese Broccoli has 1350 μg of Vitamin B9 per 300 calories, which is 338% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Chinese Broccoli has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C385 mg

427%

Ascorbic acid

Cooked Chinese Broccoli has 384.54545454545 mg of Vitamin C per 300 calories, which is 427% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Chinese Broccoli has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.55 mg

43.6%

Tocopherols and Tocotrienols

Cooked Chinese Broccoli has 6.5454545454545 mg of Vitamin E per 300 calories, which is 43.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1156 μg

964%

Phytomenadione or phylloquinone

Cooked Chinese Broccoli has 1156.3636363636 μg of Vitamin K per 300 calories, which is 964% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chinese Broccoli

Calcium1364 mg

136%

Cooked Chinese Broccoli has 1363.6363636364 mg of Calcium per 300 calories, which is 136% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.83 mg

92%

Cooked Chinese Broccoli has 0.83181818181818 mg of Copper per 300 calories, which is 92% 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

Iron7.64 mg

95%

Cooked Chinese Broccoli has 7.6363636363636 mg of Iron per 300 calories, which is 95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium245 mg

58.4%

Cooked Chinese Broccoli has 245.45454545455 mg of Magnesium per 300 calories, which is 58.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.6 mg

157%

Cooked Chinese Broccoli has 3.6 mg of Manganese per 300 calories, which is 157% 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

Phosphorus559 mg

80%

Cooked Chinese Broccoli has 559.09090909091 mg of Phosphorus per 300 calories, which is 80% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3559 mg

105%

Cooked Chinese Broccoli has 3559.0909090909 mg of Potassium per 300 calories, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium17.7 μg

32.2%

Cooked Chinese Broccoli has 17.727272727273 μg of Selenium per 300 calories, which is 32.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium95 mg

6.36%

Cooked Chinese Broccoli has 95.454545454545 mg of Sodium per 300 calories, which is 6.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.3 mg

48.3%

Cooked Chinese Broccoli has 5.3181818181818 mg of Zinc per 300 calories, which is 48.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1276 g

34.5%

Cooked Chinese Broccoli has 1275.5454545455 g of Water per 300 calories, which is 34.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Chinese Broccoli:

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

Minerals in 300 calories of Cooked Chinese Broccoli:

300 calories of Cooked Chinese Broccoli has outstanding amounts of Calcium, Copper, Iron, Manganese and Potassium.
It is an excellent source of Magnesium, Phosphorus, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 300 calories of Cooked Chinese Broccoli:

300 calories of Cooked Chinese Broccoli has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Fat and Sugars.
This vegetable has some Saturated Fat and Omega 6.

Compare Cooked Chinese Broccoli with:

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

Food Info

Nutrients in 300 calories of Cooked Chinese Broccoli

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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