Nutrients in 100 calories of Cooked Chinese Broccoli

Broccoli, chinese, cooked.

whole cooked

Weight per 100 Calories

Cooked Chinese Broccoli

455g

Cooked Chinese Broccoli has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

25%

58%

100 kcal ▼

Macro Nutrients

Cooked Chinese Broccoli

Energy100 kcal

3.45%

Cooked Chinese Broccoli has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.27 g

3.37%

Cooked Chinese Broccoli has 3.2727272727273 g of Fat per 100 calories, which is 3.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.5 g

1.56%

Cooked Chinese Broccoli has 0.5 g of Saturated Fat per 100 calories, which is 1.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.17 g

73.3%

Cooked Chinese Broccoli has 1.1727272727273 g of Omega 3 per 100 calories, which is 73.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.03%

Cooked Chinese Broccoli has 0.34545454545455 g of Omega 6 per 100 calories, which is 2.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Chinese Broccoli has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.3 g

13.3%

Cooked Chinese Broccoli has 17.318181818182 g of Carbohydrate per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.8 g

5.27%

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

Cooked Chinese Broccoli has 3.8181818181818 g of Sugars per 100 calories, which is 5.27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber11.4 g

30%

Cooked Chinese Broccoli has 11.363636363636 g of Fiber per 100 calories, which is 30% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.2 g

9.25%

Cooked Chinese Broccoli has 5.1818181818182 g of Protein per 100 calories, which is 9.25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chinese Broccoli

Vitamin A373 μg

41.4%

RAE, retinol activity equivalents

Cooked Chinese Broccoli has 372.72727272727 μg of Vitamin A per 100 calories, which is 41.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.43 mg

36%

Thiamine

Cooked Chinese Broccoli has 0.43181818181818 mg of Vitamin B1 per 100 calories, which is 36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.66 mg

51%

Riboflavin

Cooked Chinese Broccoli has 0.66363636363636 mg of Vitamin B2 per 100 calories, which is 51% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Cooked Chinese Broccoli has 1.9863636363636 mg of Vitamin B3 per 100 calories, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.72 mg

14.5%

Pantothenic acid

Cooked Chinese Broccoli has 0.72272727272727 mg of Vitamin B5 per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.5%

Pyridoxine

Cooked Chinese Broccoli has 0.31818181818182 mg of Vitamin B6 per 100 calories, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9450 μg

113%

Folates and Folic Acid

Cooked Chinese Broccoli has 450 μg of Vitamin B9 per 100 calories, which is 113% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Chinese Broccoli has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C128 mg

142%

Ascorbic acid

Cooked Chinese Broccoli has 128.18181818182 mg of Vitamin C per 100 calories, which is 142% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Chinese Broccoli has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.2 mg

14.5%

Tocopherols and Tocotrienols

Cooked Chinese Broccoli has 2.1818181818182 mg of Vitamin E per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K385 μg

321%

Phytomenadione or phylloquinone

Cooked Chinese Broccoli has 385.45454545455 μg of Vitamin K per 100 calories, which is 321% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chinese Broccoli

Calcium455 mg

45.5%

Cooked Chinese Broccoli has 454.54545454545 mg of Calcium per 100 calories, which is 45.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31%

Cooked Chinese Broccoli has 0.27727272727273 mg of Copper per 100 calories, which is 31% 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

Iron2.55 mg

32%

Cooked Chinese Broccoli has 2.5454545454545 mg of Iron per 100 calories, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium82 mg

19.5%

Cooked Chinese Broccoli has 81.818181818182 mg of Magnesium per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

52%

Cooked Chinese Broccoli has 1.2 mg of Manganese per 100 calories, which is 52% 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

Phosphorus186 mg

26.6%

Cooked Chinese Broccoli has 186.36363636364 mg of Phosphorus per 100 calories, which is 26.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1186 mg

35%

Cooked Chinese Broccoli has 1186.3636363636 mg of Potassium per 100 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Cooked Chinese Broccoli has 5.9090909090909 μg of Selenium per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium32 mg

2.12%

Cooked Chinese Broccoli has 31.818181818182 mg of Sodium per 100 calories, which is 2.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.77 mg

16%

Cooked Chinese Broccoli has 1.7727272727273 mg of Zinc per 100 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water425 g

11.5%

Cooked Chinese Broccoli has 425.18181818182 g of Water per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Chinese Broccoli:

100 calories of Cooked Chinese Broccoli has outstanding amounts of Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Cooked Chinese Broccoli:

100 calories of Cooked Chinese Broccoli is an excellent source of Calcium, Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 100 calories of Cooked Chinese Broccoli:

100 calories of Cooked Chinese Broccoli is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Fat and Sugars.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Cooked Chinese Broccoli with:

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

Food Info

Nutrients in 100 calories of Cooked Chinese Broccoli

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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