Food Info

Menu
Select from foods

Nutrients in 300 calories of Boiled Broccoli

Boiled and Drained Broccoli.

Weight per 300 Calories

Boiled Broccoli
857g

Boiled and Drained Broccoli has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
23%
9%
68%
300 kcal ▼

Macro Nutrients

Boiled Broccoli
Energy300 kcal
10.3%
Boiled and Drained 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
Fat3.5 g
3.62%
Boiled and Drained Broccoli has 3.5142857142857 g of Fat per 300 calories, which is 3.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.68 g
2.1%
Boiled and Drained Broccoli has 0.67714285714286 g of Saturated Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31 g
63.8%
Boiled and Drained Broccoli has 1.02 g of Omega 3 per 300 calories, which is 63.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.44 g
2.57%
Boiled and Drained Broccoli has 0.43714285714286 g of Omega 6 per 300 calories, which is 2.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained 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
Carbohydrate61.5 g
47.3%
Boiled and Drained Broccoli has 61.542857142857 g of Carbohydrate per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars12 g
16.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Broccoli has 11.914285714286 g of Sugars per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose6.34 g
8.75%
≤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]
Boiled and Drained Broccoli has 6.3428571428571 g of Fructose per 300 calories, which is 8.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.2 g
%
Boiled and Drained Broccoli has 4.2 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.69 g
%
Boiled and Drained Broccoli has 0.68571428571429 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber28.3 g
74.4%
Boiled and Drained Broccoli has 28.285714285714 g of Fiber per 300 calories, which is 74.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20.4 g
36.4%
Boiled and Drained Broccoli has 20.4 g of Protein per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Broccoli
Vitamin A660 μg
73.3%
RAE, retinol activity equivalents
Boiled and Drained Broccoli has 660 μg of Vitamin A per 300 calories, which is 73.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.54 mg
45%
Thiamine
Boiled and Drained Broccoli has 0.54 mg of Vitamin B1 per 300 calories, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B21.05 mg
81%
Riboflavin
Boiled and Drained Broccoli has 1.0542857142857 mg of Vitamin B2 per 300 calories, which is 81% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B34.74 mg
29.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Broccoli has 4.74 mg of Vitamin B3 per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B55.3 mg
106%
Pantothenic acid
Boiled and Drained Broccoli has 5.28 mg of Vitamin B5 per 300 calories, which is 106% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.7 mg
132%
Pyridoxine
Boiled and Drained Broccoli has 1.7142857142857 mg of Vitamin B6 per 300 calories, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9926 μg
231%
Folates and Folic Acid
Boiled and Drained Broccoli has 925.71428571429 μg of Vitamin B9 per 300 calories, which is 231% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained 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
Buy Vegan Vitamin B12
Vitamin C556 mg
618%
Ascorbic acid
Boiled and Drained Broccoli has 556.28571428571 mg of Vitamin C per 300 calories, which is 618% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained 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
Buy Vegan Vitamin D
Vitamin E12.4 mg
83%
Tocopherols and Tocotrienols
Boiled and Drained Broccoli has 12.428571428571 mg of Vitamin E per 300 calories, which is 83% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1209 μg
1008%
Phytomenadione or phylloquinone
Boiled and Drained Broccoli has 1209.4285714286 μg of Vitamin K per 300 calories, which is 1008% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Broccoli
Calcium343 mg
34.3%
Boiled and Drained Broccoli has 342.85714285714 mg of Calcium per 300 calories, which is 34.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.52 mg
58%
Boiled and Drained Broccoli has 0.52285714285714 mg of Copper per 300 calories, which is 58% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride34.3 μg
0.86%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Broccoli has 34.285714285714 μg of Fluoride per 300 calories, which is 0.86% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron5.74 mg
71.8%
Boiled and Drained Broccoli has 5.7428571428571 mg of Iron per 300 calories, which is 71.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium180 mg
43%
Boiled and Drained Broccoli has 180 mg of Magnesium per 300 calories, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.66 mg
72.3%
Boiled and Drained Broccoli has 1.6628571428571 mg of Manganese per 300 calories, which is 72.3% 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
Phosphorus574 mg
82%
Boiled and Drained Broccoli has 574.28571428571 mg of Phosphorus per 300 calories, which is 82% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2511 mg
74%
Boiled and Drained Broccoli has 2511.4285714286 mg of Potassium per 300 calories, which is 74% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13.7 μg
25%
Boiled and Drained Broccoli has 13.714285714286 μg of Selenium per 300 calories, which is 25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium351 mg
23.4%
Boiled and Drained Broccoli has 351.42857142857 mg of Sodium per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.86 mg
35%
Boiled and Drained Broccoli has 3.8571428571429 mg of Zinc per 300 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water765 g
20.7%
Boiled and Drained Broccoli has 765 g of Water per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Broccoli:
Minerals in 300 calories of Boiled and Drained Broccoli:
Macronutrients in 300 calories of Boiled and Drained Broccoli:



Compare Boiled and Drained Broccoli with: