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Nutrients in 500 calories of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Weight per 500 Calories

Broccoli
1471g

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

Macros Ratio

Protein Fat Carbs
27%
8%
65%
500 kcal ▼

Macro Nutrients

Broccoli
Energy500 kcal
17.2%
Raw Broccoli 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
Fat5.44 g
5.6%
Raw Broccoli has 5.4411764705882 g of Fat per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.68 g
5.24%
Raw Broccoli has 1.6764705882353 g of Saturated Fat per 500 calories, which is 5.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.93 g
58%
Raw Broccoli has 0.92647058823529 g of Omega 3 per 500 calories, which is 58% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.72 g
4.24%
Raw Broccoli has 0.72058823529412 g of Omega 6 per 500 calories, which is 4.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Broccoli 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
Carbohydrate98 g
75%
Raw Broccoli has 97.647058823529 g of Carbohydrate per 500 calories, which is 75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars25 g
34.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Broccoli has 25 g of Sugars per 500 calories, which is 34.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose10 g
13.8%
≤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 10 g of Fructose per 500 calories, which is 13.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose7.2 g
%
Raw Broccoli has 7.2058823529412 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.47 g
%
Raw Broccoli has 1.4705882352941 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber38.2 g
101%
Raw Broccoli has 38.235294117647 g of Fiber per 500 calories, which is 101% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein41.5 g
74%
Raw Broccoli has 41.470588235294 g of Protein per 500 calories, which is 74% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli
Vitamin A456 μg
50.7%
RAE, retinol activity equivalents
Raw Broccoli has 455.88235294118 μg of Vitamin A per 500 calories, which is 50.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.04 mg
87%
Thiamine
Raw Broccoli has 1.0441176470588 mg of Vitamin B1 per 500 calories, which is 87% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.72 mg
132%
Riboflavin
Raw Broccoli has 1.7205882352941 mg of Vitamin B2 per 500 calories, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.4 mg
58.7%
Niacin, nicotinic acid, niacinamide
Raw Broccoli has 9.3970588235294 mg of Vitamin B3 per 500 calories, which is 58.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.43 mg
169%
Pantothenic acid
Raw Broccoli has 8.4264705882353 mg of Vitamin B5 per 500 calories, which is 169% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.57 mg
198%
Pyridoxine
Raw Broccoli has 2.5735294117647 mg of Vitamin B6 per 500 calories, which is 198% 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
232%
Folates and Folic Acid
Raw Broccoli has 926.47058823529 μg of Vitamin B9 per 500 calories, which is 232% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Broccoli 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 C1312 mg
1458%
Ascorbic acid
Raw Broccoli has 1311.7647058824 mg of Vitamin C per 500 calories, which is 1458% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Broccoli 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 E11.5 mg
76.5%
Tocopherols and Tocotrienols
Raw Broccoli has 11.470588235294 mg of Vitamin E per 500 calories, which is 76.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1494 μg
1245%
Phytomenadione or phylloquinone
Raw Broccoli has 1494.1176470588 μg of Vitamin K per 500 calories, which is 1245% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli
Calcium691 mg
69%
Raw Broccoli has 691.17647058824 mg of Calcium per 500 calories, which is 69% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
80%
Raw Broccoli has 0.72058823529412 mg of Copper per 500 calories, which is 80% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10.7 mg
134%
Raw Broccoli has 10.735294117647 mg of Iron per 500 calories, which is 134% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium309 mg
73.5%
Raw Broccoli has 308.82352941176 mg of Magnesium per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.1 mg
134%
Raw Broccoli has 3.0882352941176 mg of Manganese per 500 calories, which is 134% 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
Phosphorus971 mg
139%
Raw Broccoli has 970.58823529412 mg of Phosphorus per 500 calories, which is 139% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4647 mg
137%
Raw Broccoli has 4647.0588235294 mg of Potassium per 500 calories, which is 137% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium36.8 μg
67%
Raw Broccoli has 36.764705882353 μg of Selenium per 500 calories, which is 67% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium485 mg
32.4%
Raw Broccoli has 485.29411764706 mg of Sodium per 500 calories, which is 32.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.03 mg
55%
Raw Broccoli has 6.0294117647059 mg of Zinc per 500 calories, which is 55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1313 g
35.5%
Raw Broccoli has 1313.2352941176 g of Water per 500 calories, which is 35.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Broccoli:
Minerals in 500 calories of Raw Broccoli:
Macronutrients in 500 calories of Raw Broccoli:



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