Nutrients in 100 calories of Broccoli Leaves

Raw Broccoli Leaves.

Weight per 100 Calories

Broccoli Leaves

357g

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

Macros Ratio

Protein Fat Carbs

34%

57%

100 kcal ▼

Macro Nutrients

Broccoli Leaves

Energy100 kcal

3.45%

Raw Broccoli Leaves have 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

Fat1.25 g

1.3%

Raw Broccoli Leaves have 1.25 g of Fat per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.6%

Raw Broccoli Leaves have 0.19285714285714 g of Saturated Fat per 100 calories, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.46 g

28.8%

Raw Broccoli Leaves have 0.46071428571429 g of Omega 3 per 100 calories, which is 28.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.8%

Raw Broccoli Leaves have 0.13571428571429 g of Omega 6 per 100 calories, which is 0.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate18 g

14%

Raw Broccoli Leaves have 18.071428571429 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.3 g

7.3%

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

Raw Broccoli Leaves have 5.2857142857143 g of Sugars per 100 calories, which is 7.3% 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

Fiber8.2 g

21.6%

Raw Broccoli Leaves have 8.2142857142857 g of Fiber per 100 calories, which is 21.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.6 g

19%

Raw Broccoli Leaves have 10.642857142857 g of Protein per 100 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Leaves

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.23 mg

19.3%

Thiamine

Raw Broccoli Leaves have 0.23214285714286 mg of Vitamin B1 per 100 calories, which is 19.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

32.7%

Riboflavin

Raw Broccoli Leaves have 0.425 mg of Vitamin B2 per 100 calories, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.28 mg

14.2%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Leaves have 2.2785714285714 mg of Vitamin B3 per 100 calories, which is 14.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38.2%

Pantothenic acid

Raw Broccoli Leaves have 1.9107142857143 mg of Vitamin B5 per 100 calories, which is 38.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.57 mg

43.7%

Pyridoxine

Raw Broccoli Leaves have 0.56785714285714 mg of Vitamin B6 per 100 calories, which is 43.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9254 μg

63.4%

Folates and Folic Acid

Raw Broccoli Leaves have 253.57142857143 μg of Vitamin B9 per 100 calories, which is 63.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Broccoli Leaves have 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 C333 mg

370%

Ascorbic acid

Raw Broccoli Leaves have 332.85714285714 mg of Vitamin C per 100 calories, which is 370% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Broccoli Leaves have 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Broccoli Leaves

Calcium171 mg

17%

Raw Broccoli Leaves have 171.42857142857 mg of Calcium per 100 calories, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18%

Raw Broccoli Leaves have 0.16071428571429 mg of Copper per 100 calories, which is 18% 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

Iron3.14 mg

39.3%

Raw Broccoli Leaves have 3.1428571428571 mg of Iron per 100 calories, which is 39.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium89.3 mg

21.3%

Raw Broccoli Leaves have 89.285714285714 mg of Magnesium per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.82 mg

35.6%

Raw Broccoli Leaves have 0.81785714285714 mg of Manganese per 100 calories, which is 35.6% 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

Phosphorus236 mg

33.7%

Raw Broccoli Leaves have 235.71428571429 mg of Phosphorus per 100 calories, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1161 mg

34%

Raw Broccoli Leaves have 1160.7142857143 mg of Potassium per 100 calories, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.7 μg

19.5%

Raw Broccoli Leaves have 10.714285714286 μg of Selenium per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium96 mg

6.43%

Raw Broccoli Leaves have 96.428571428571 mg of Sodium per 100 calories, which is 6.43% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.43 mg

13%

Raw Broccoli Leaves have 1.4285714285714 mg of Zinc per 100 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water324 g

8.75%

Raw Broccoli Leaves have 323.89285714286 g of Water per 100 calories, which is 8.75% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Broccoli Leaves:

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

Minerals in 100 calories of Raw Broccoli Leaves:

100 calories of Broccoli Leaves is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Copper, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 100 calories of Raw Broccoli Leaves:

100 calories of Broccoli Leaves is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Broccoli Leaves with:

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

Food Info

Nutrients in 100 calories of Broccoli Leaves

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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