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Nutrients in 100 grams ofCooked Broccoli Raab

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

Macros Ratio

ProteinsFatsCarbs
61%
19%
20%

Vitamins

100gRDA for Men 19-30 years
Cooked Broccoli Raab
Vitamin A227 μg
25%
Cooked Broccoli Raab has 227 μg of Vitamin A per 100 grams, which is 25% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.17 mg
14%
Cooked Broccoli Raab has 0.169 mg of Thiamine per 100 grams, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.14 mg
10.8%
Cooked Broccoli Raab has 0.14 mg of Vitamin B2 per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B32 mg
12.6%
Cooked Broccoli Raab has 2.015 mg of Vitamin B3 per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.22 mg
17%
Cooked Broccoli Raab has 0.22 mg of Vitamin B6 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Cooked Broccoli Raab has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C37 mg
41%
Cooked Broccoli Raab has 37 mg of Vitamin C per 100 grams, which is 41% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Cooked Broccoli Raab has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.53 mg
17%
Cooked Broccoli Raab has 2.53 mg of Vitamin E per 100 grams, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K256 μg
213%
Cooked Broccoli Raab has 256 μg of Vitamin K per 100 grams, which is 213% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate71 μg
17.8%
Cooked Broccoli Raab has 71 μg of Folate per 100 grams, which is 17.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cooked Broccoli Raab
Calcium118 mg
11.8%
Cooked Broccoli Raab has 118 mg of Calcium per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.08 mg
8.33%
Cooked Broccoli Raab has 0.075 mg of Copper per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.27 mg
16%
Cooked Broccoli Raab has 1.27 mg of Iron per 100 grams, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium27 mg
6.75%
Cooked Broccoli Raab has 27 mg of Magnesium per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.38 mg
16.5%
Cooked Broccoli Raab has 0.38 mg of Manganese per 100 grams, which is 16.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus82 mg
11.7%
Cooked Broccoli Raab has 82 mg of Phosphorus per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium343 mg
7.3%
Cooked Broccoli Raab has 343 mg of Potassium per 100 grams, which is 7.3% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.3 μg
2.36%
Cooked Broccoli Raab has 1.3 μg of Selenium per 100 grams, which is 2.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium56 mg
3.73%
Cooked Broccoli Raab has 56 mg of Sodium per 100 grams, which is 3.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.54 mg
4.9%
Cooked Broccoli Raab has 0.54 mg of Zinc per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Cooked Broccoli Raab:
100 grams of Cooked Broccoli Raab has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Vitamin C. It also has a good amount of Thiamine, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Cooked Broccoli Raab:
100 grams of Cooked Broccoli Raab has a good amount of Calcium, Copper, Iron, Manganese, Phosphorus and Potassium. It has some Magnesium, Sodium and Zinc. The product has trace amounts of Selenium.

Macro Nutrients

100gRDA for Men 19-30 years
Cooked Broccoli Raab
Fat0.52 g
0.54%
Cooked Broccoli Raab has 0.52 g of Fat per 100 grams, which is 0.54% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.83 g
6.84%
Cooked Broccoli Raab has 3.83 g of Protein per 100 grams, which is 6.84% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.12 g
2.4%
Cooked Broccoli Raab has 3.12 g of Carbohydrate per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy25 kcal
0.86%
Cooked Broccoli Raab has 25 kcal of Energy per 100 grams, which is 0.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.62 g
0.86%
Cooked Broccoli Raab has 0.62 g of Sugars per 100 grams, which is 0.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.8 g
7.37%
Cooked Broccoli Raab has 2.8 g of Fiber per 100 grams, which is 7.37% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Cooked Broccoli Raab has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.09 g
0.28%
Cooked Broccoli Raab has 0.089 g of Saturated Fat per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.2 g
12.6%
Cooked Broccoli Raab has 0.201 g of Omega 3 per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.03 g
0.18%
Cooked Broccoli Raab has 0.031 g of Omega 6 per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water91 g
2.47%
Cooked Broccoli Raab has 91.41 g of Water per 100 grams, which is 2.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Cooked Broccoli Raab:
100 grams of Cooked Broccoli Raab has a good amount of Fiber and Omega 3. It has some Protein. While 100 grams of product has trace amounts of Carbohydrate and Sugars, it has no Fat, Saturated Fat and Omega 6.