Nutrients in 500 calories of Broccoli Raab

Raw Broccoli Raab (Brassica ruvo), also known as Broccoli rabe, Rapini.

Weight per 500 Calories

Broccoli Raab

2273g

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

Macros Ratio

Protein Fat Carbs

45%

15%

40%

500 kcal ▼

Macro Nutrients

Broccoli Raab

Energy500 kcal

17.2%

Raw Broccoli Raab has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11 g

11.5%

Raw Broccoli Raab has 11.136363636364 g of Fat per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.9 g

5.9%

Raw Broccoli Raab has 1.8863636363636 g of Saturated Fat per 500 calories, which is 5.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 34.3 g

268%

Raw Broccoli Raab has 4.2954545454545 g of Omega 3 per 500 calories, which is 268% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.88%

Raw Broccoli Raab has 0.65909090909091 g of Omega 6 per 500 calories, which is 3.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Broccoli Raab has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate64.8 g

50%

Raw Broccoli Raab has 64.772727272727 g of Carbohydrate per 500 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.64 g

12%

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

Raw Broccoli Raab has 8.6363636363636 g of Sugars per 500 calories, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.86 g

5.33%

≤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 Raab has 3.8636363636364 g of Fructose per 500 calories, which is 5.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.27 g

Raw Broccoli Raab has 2.2727272727273 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.5 g

Raw Broccoli Raab has 2.5 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber61.4 g

161%

Raw Broccoli Raab has 61.363636363636 g of Fiber per 500 calories, which is 161% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein72 g

129%

Raw Broccoli Raab has 72.045454545455 g of Protein per 500 calories, which is 129% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A2977 μg

331%

RAE, retinol activity equivalents

Raw Broccoli Raab has 2977.2727272727 μg of Vitamin A per 500 calories, which is 331% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B13.7 mg

307%

Thiamine

Raw Broccoli Raab has 3.6818181818182 mg of Vitamin B1 per 500 calories, which is 307% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.93 mg

226%

Riboflavin

Raw Broccoli Raab has 2.9318181818182 mg of Vitamin B2 per 500 calories, which is 226% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B327.8 mg

173%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 27.75 mg of Vitamin B3 per 500 calories, which is 173% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.3 mg

146%

Pantothenic acid

Raw Broccoli Raab has 7.3181818181818 mg of Vitamin B5 per 500 calories, which is 146% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.9 mg

299%

Pyridoxine

Raw Broccoli Raab has 3.8863636363636 mg of Vitamin B6 per 500 calories, which is 299% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91886 μg

472%

Folates and Folic Acid

Raw Broccoli Raab has 1886.3636363636 μg of Vitamin B9 per 500 calories, which is 472% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Broccoli Raab has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C459 mg

510%

Ascorbic acid

Raw Broccoli Raab has 459.09090909091 mg of Vitamin C per 500 calories, which is 510% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Broccoli Raab has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E37 mg

245%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 36.818181818182 mg of Vitamin E per 500 calories, which is 245% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5091 μg

4242%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 5090.9090909091 μg of Vitamin K per 500 calories, which is 4242% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium2455 mg

245%

Raw Broccoli Raab has 2454.5454545455 mg of Calcium per 500 calories, which is 245% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

106%

Raw Broccoli Raab has 0.95454545454545 mg of Copper per 500 calories, which is 106% 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

Iron48.6 mg

608%

Raw Broccoli Raab has 48.636363636364 mg of Iron per 500 calories, which is 608% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Raw Broccoli Raab has 500 mg of Magnesium per 500 calories, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.98 mg

390%

Raw Broccoli Raab has 8.9772727272727 mg of Manganese per 500 calories, which is 390% 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

Phosphorus1659 mg

237%

Raw Broccoli Raab has 1659.0909090909 mg of Phosphorus per 500 calories, which is 237% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4455 mg

131%

Raw Broccoli Raab has 4454.5454545455 mg of Potassium per 500 calories, which is 131% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22.7 μg

41.3%

Raw Broccoli Raab has 22.727272727273 μg of Selenium per 500 calories, which is 41.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium750 mg

50%

Raw Broccoli Raab has 750 mg of Sodium per 500 calories, which is 50% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc17.5 mg

159%

Raw Broccoli Raab has 17.5 mg of Zinc per 500 calories, which is 159% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2103 g

57%

Raw Broccoli Raab has 2103.4090909091 g of Water per 500 calories, which is 57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Broccoli Raab:

500 calories of 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 500 calories of Raw Broccoli Raab:

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

Macronutrients in 500 calories of Raw Broccoli Raab:

500 calories of 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 Fat and Sugars.
This vegetable has some Saturated Fat, Omega 6 and Fructose.
It has no Glucose and Sucrose.

Compare Raw Broccoli Raab with:

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

Food Info

Nutrients in 500 calories of Broccoli Raab

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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