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Nutrients in 7 ounces of Boiled Broccoli

Boiled and Drained Broccoli.

Macros Ratio

Protein Fat Carbs
23%
9%
68%
7 oz ▼

Macro Nutrients

Boiled Broccoli
Energy69.5 kcal
2.4%
Boiled and Drained Broccoli has 69.456275 kcal of Energy per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.81 g
0.84%
Boiled and Drained Broccoli has 0.81363065 g of Fat per 7 ounces, which is 0.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.49%
Boiled and Drained Broccoli has 0.156772735 g of Saturated Fat per 7 ounces, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
14.8%
Boiled and Drained Broccoli has 0.236151335 g of Omega 3 per 7 ounces, which is 14.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.1 g
0.6%
Boiled and Drained Broccoli has 0.101207715 g of Omega 6 per 7 ounces, which is 0.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14.2 g
11%
Boiled and Drained Broccoli has 14.2484587 g of Carbohydrate per 7 ounces, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.76 g
3.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Broccoli has 2.75840635 g of Sugars per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.47 g
2.03%
≤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 1.4685041 g of Fructose per 7 ounces, which is 2.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.97 g
%
Boiled and Drained Broccoli has 0.97238785 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.16 g
%
Boiled and Drained Broccoli has 0.1587572 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber6.55 g
17.2%
Boiled and Drained Broccoli has 6.5487345 g of Fiber per 7 ounces, which is 17.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.72 g
8.43%
Boiled and Drained Broccoli has 4.7230267 g of Protein per 7 ounces, which is 8.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Broccoli
Vitamin A153 μg
17%
RAE, retinol activity equivalents
Boiled and Drained Broccoli has 152.803805 μg of Vitamin A per 7 ounces, which is 17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg
10.4%
Thiamine
Boiled and Drained Broccoli has 0.125021295 mg of Vitamin B1 per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18.8%
Riboflavin
Boiled and Drained Broccoli has 0.244089195 mg of Vitamin B2 per 7 ounces, which is 18.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg
6.86%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Broccoli has 1.097409145 mg of Vitamin B3 per 7 ounces, which is 6.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.22 mg
24.4%
Pantothenic acid
Boiled and Drained Broccoli has 1.22243044 mg of Vitamin B5 per 7 ounces, which is 24.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg
30.5%
Pyridoxine
Boiled and Drained Broccoli has 0.396893 mg of Vitamin B6 per 7 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9214 μg
53.6%
Folates and Folic Acid
Boiled and Drained Broccoli has 214.32222 μg of Vitamin B9 per 7 ounces, which is 53.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C129 mg
143%
Ascorbic acid
Boiled and Drained Broccoli has 128.7917785 mg of Vitamin C per 7 ounces, which is 143% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.88 mg
19%
Tocopherols and Tocotrienols
Boiled and Drained Broccoli has 2.87747425 mg of Vitamin E per 7 ounces, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K280 μg
233%
Phytomenadione or phylloquinone
Boiled and Drained Broccoli has 280.0080115 μg of Vitamin K per 7 ounces, which is 233% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Broccoli
Calcium79.4 mg
7.94%
Boiled and Drained Broccoli has 79.3786 mg of Calcium per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13.5%
Boiled and Drained Broccoli has 0.121052365 mg of Copper per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride7.94 μg
0.2%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Broccoli has 7.93786 μg of Fluoride per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.33 mg
16.6%
Boiled and Drained Broccoli has 1.32959155 mg of Iron per 7 ounces, which is 16.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium41.7 mg
9.92%
Boiled and Drained Broccoli has 41.673765 mg of Magnesium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.38 mg
16.7%
Boiled and Drained Broccoli has 0.38498621 mg of Manganese per 7 ounces, which is 16.7% 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
Phosphorus133 mg
19%
Boiled and Drained Broccoli has 132.959155 mg of Phosphorus per 7 ounces, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium581 mg
17%
Boiled and Drained Broccoli has 581.448245 mg of Potassium per 7 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.18 μg
5.77%
Boiled and Drained Broccoli has 3.175144 μg of Selenium per 7 ounces, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium81.4 mg
5.42%
Boiled and Drained Broccoli has 81.363065 mg of Sodium per 7 ounces, which is 5.42% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.89 mg
8.1%
Boiled and Drained Broccoli has 0.89300925 mg of Zinc per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water177 g
4.8%
Boiled and Drained Broccoli has 177.11350125 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Broccoli:
Minerals in 7 ounces of Boiled and Drained Broccoli:
Macronutrients in 7 ounces of Boiled and Drained Broccoli:



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