Nutrients in 300 calories of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Weight per 300 Calories

Broccoli

882g

Raw Broccoli has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

65%

300 kcal ▼

Macro Nutrients

Broccoli

Energy300 kcal

10.3%

Raw 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

Fat3.26 g

3.37%

Raw Broccoli has 3.2647058823529 g of Fat per 300 calories, which is 3.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.14%

Raw Broccoli has 1.0058823529412 g of Saturated Fat per 300 calories, which is 3.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.56 g

34.7%

Raw Broccoli has 0.55588235294118 g of Omega 3 per 300 calories, which is 34.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.43 g

2.54%

Raw Broccoli has 0.43235294117647 g of Omega 6 per 300 calories, which is 2.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate58.6 g

45%

Raw Broccoli has 58.588235294118 g of Carbohydrate per 300 calories, which is 45% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15 g

20.7%

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

Raw Broccoli has 15 g of Sugars per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6 g

8.28%

≤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 6 g of Fructose per 300 calories, which is 8.28% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.32 g

Raw Broccoli has 4.3235294117647 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.88 g

Raw Broccoli has 0.88235294117647 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber23 g

60.4%

Raw Broccoli has 22.941176470588 g of Fiber per 300 calories, which is 60.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25 g

44.4%

Raw Broccoli has 24.882352941176 g of Protein per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli

Vitamin A274 μg

30.4%

RAE, retinol activity equivalents

Raw Broccoli has 273.52941176471 μg of Vitamin A per 300 calories, which is 30.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.63 mg

52.2%

Thiamine

Raw Broccoli has 0.62647058823529 mg of Vitamin B1 per 300 calories, which is 52.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.03 mg

79.4%

Riboflavin

Raw Broccoli has 1.0323529411765 mg of Vitamin B2 per 300 calories, which is 79.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.64 mg

35.2%

Niacin, nicotinic acid, niacinamide

Raw Broccoli has 5.6382352941176 mg of Vitamin B3 per 300 calories, which is 35.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.06 mg

101%

Pantothenic acid

Raw Broccoli has 5.0558823529412 mg of Vitamin B5 per 300 calories, which is 101% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.54 mg

119%

Pyridoxine

Raw Broccoli has 1.5441176470588 mg of Vitamin B6 per 300 calories, which is 119% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9556 μg

139%

Folates and Folic Acid

Raw Broccoli has 555.88235294118 μg of Vitamin B9 per 300 calories, which is 139% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C787 mg

875%

Ascorbic acid

Raw Broccoli has 787.05882352941 mg of Vitamin C per 300 calories, which is 875% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E6.9 mg

46%

Tocopherols and Tocotrienols

Raw Broccoli has 6.8823529411765 mg of Vitamin E per 300 calories, which is 46% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K896 μg

747%

Phytomenadione or phylloquinone

Raw Broccoli has 896.47058823529 μg of Vitamin K per 300 calories, which is 747% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli

Calcium415 mg

41.5%

Raw Broccoli has 414.70588235294 mg of Calcium per 300 calories, which is 41.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

48%

Raw Broccoli has 0.43235294117647 mg of Copper per 300 calories, which is 48% 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

Iron6.44 mg

80.5%

Raw Broccoli has 6.4411764705882 mg of Iron per 300 calories, which is 80.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium185 mg

44%

Raw Broccoli has 185.29411764706 mg of Magnesium per 300 calories, which is 44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.85 mg

80.6%

Raw Broccoli has 1.8529411764706 mg of Manganese per 300 calories, which is 80.6% 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

Phosphorus582 mg

83%

Raw Broccoli has 582.35294117647 mg of Phosphorus per 300 calories, which is 83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2788 mg

82%

Raw Broccoli has 2788.2352941176 mg of Potassium per 300 calories, which is 82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

40%

Raw Broccoli has 22.058823529412 μg of Selenium per 300 calories, which is 40% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium291 mg

19.4%

Raw Broccoli has 291.17647058824 mg of Sodium per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.6 mg

33%

Raw Broccoli has 3.6176470588235 mg of Zinc per 300 calories, which is 33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water788 g

21.3%

Raw Broccoli has 787.94117647059 g of Water per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Broccoli:

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

Minerals in 300 calories of Raw Broccoli:

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

Macronutrients in 300 calories of Raw Broccoli:

300 calories of Broccoli is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Fructose.
It also has some Fat, Saturated Fat and Omega 6.
It has no Glucose and Sucrose.

Compare Raw Broccoli with:

Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Broccoli

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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