Nutrients in 300 calories of Cooked Broccoli Raab

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

whole cooked

Weight per 300 Calories

Cooked Broccoli Raab

1200g

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

Macros Ratio

Protein Fat Carbs

47%

14%

39%

300 kcal ▼

Macro Nutrients

Cooked Broccoli Raab

Energy300 kcal

10.3%

Cooked Broccoli Raab 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

Fat6.24 g

6.43%

Cooked Broccoli Raab has 6.24 g of Fat per 300 calories, which is 6.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.07 g

3.34%

Cooked Broccoli Raab has 1.068 g of Saturated Fat per 300 calories, which is 3.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.4 g

151%

Cooked Broccoli Raab has 2.412 g of Omega 3 per 300 calories, which is 151% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.2%

Cooked Broccoli Raab has 0.372 g of Omega 6 per 300 calories, which is 2.2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37.4 g

28.8%

Cooked Broccoli Raab has 37.44 g of Carbohydrate per 300 calories, which is 28.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.44 g

10.3%

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

Cooked Broccoli Raab has 7.44 g of Sugars per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.88 g

3.97%

≤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 2.88 g of Fructose per 300 calories, which is 3.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.76 g

Cooked Broccoli Raab has 2.76 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.8 g

Cooked Broccoli Raab has 1.8 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber33.6 g

88.4%

Cooked Broccoli Raab has 33.6 g of Fiber per 300 calories, which is 88.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein46 g

82%

Cooked Broccoli Raab has 45.96 g of Protein per 300 calories, which is 82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab

Vitamin A2724 μg

303%

RAE, retinol activity equivalents

Cooked Broccoli Raab has 2724 μg of Vitamin A per 300 calories, which is 303% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.03 mg

169%

Thiamine

Cooked Broccoli Raab has 2.028 mg of Vitamin B1 per 300 calories, which is 169% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.7 mg

129%

Riboflavin

Cooked Broccoli Raab has 1.68 mg of Vitamin B2 per 300 calories, which is 129% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B324 mg

151%

Niacin, nicotinic acid, niacinamide

Cooked Broccoli Raab has 24.18 mg of Vitamin B3 per 300 calories, which is 151% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.38 mg

108%

Pantothenic acid

Cooked Broccoli Raab has 5.376 mg of Vitamin B5 per 300 calories, which is 108% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.64 mg

203%

Pyridoxine

Cooked Broccoli Raab has 2.64 mg of Vitamin B6 per 300 calories, which is 203% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9852 μg

213%

Folates and Folic Acid

Cooked Broccoli Raab has 852 μg of Vitamin B9 per 300 calories, which is 213% 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 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 C444 mg

493%

Ascorbic acid

Cooked Broccoli Raab has 444 mg of Vitamin C per 300 calories, which is 493% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E30.4 mg

202%

Tocopherols and Tocotrienols

Cooked Broccoli Raab has 30.36 mg of Vitamin E per 300 calories, which is 202% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3072 μg

2560%

Phytomenadione or phylloquinone

Cooked Broccoli Raab has 3072 μg of Vitamin K per 300 calories, which is 2560% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab

Calcium1416 mg

142%

Cooked Broccoli Raab has 1416 mg of Calcium per 300 calories, which is 142% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.9 mg

100%

Cooked Broccoli Raab has 0.9 mg of Copper per 300 calories, which is 100% 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

Iron15.2 mg

191%

Cooked Broccoli Raab has 15.24 mg of Iron per 300 calories, which is 191% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium324 mg

77%

Cooked Broccoli Raab has 324 mg of Magnesium per 300 calories, which is 77% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.56 mg

198%

Cooked Broccoli Raab has 4.56 mg of Manganese per 300 calories, which is 198% 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

Phosphorus984 mg

141%

Cooked Broccoli Raab has 984 mg of Phosphorus per 300 calories, which is 141% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4116 mg

121%

Cooked Broccoli Raab has 4116 mg of Potassium per 300 calories, which is 121% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15.6 μg

28.4%

Cooked Broccoli Raab has 15.6 μg of Selenium per 300 calories, which is 28.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium672 mg

45%

Cooked Broccoli Raab has 672 mg of Sodium per 300 calories, which is 45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.5 mg

59%

Cooked Broccoli Raab has 6.48 mg of Zinc per 300 calories, which is 59% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1097 g

29.6%

Cooked Broccoli Raab has 1096.92 g of Water per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Broccoli Raab:

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

Minerals in 300 calories of Cooked Broccoli Raab:

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

Macronutrients in 300 calories of Cooked Broccoli Raab:

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

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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