Plant Nutrients DB
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Nutrients in 100 Calories ofBroccoli

Raw Broccoli (Brassica oleracea var. italica).
rawfreshwhole

Weight per 100 Calories

Broccoli
294g

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

Macros Ratio

ProteinsFatsCarbs
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Broccoli
Vitamin A91 μg
10%
Raw Broccoli has 91.176 μg of Vitamin A per 100 Calories, which is 10% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.21 mg
17%
Raw Broccoli has 0.209 mg of Thiamine per 100 Calories, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.34 mg
26%
Raw Broccoli has 0.344 mg of Vitamin B2 per 100 Calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.88 mg
11.7%
Raw Broccoli has 1.879 mg of Vitamin B3 per 100 Calories, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.52 mg
39.6%
Raw Broccoli has 0.515 mg of Vitamin B6 per 100 Calories, which is 39.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 19-30 years
Vitamin C262 mg
292%
Raw Broccoli has 262.353 mg of Vitamin C per 100 Calories, which is 292% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Broccoli has 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.3 mg
15%
Raw Broccoli has 2.294 mg of Vitamin E per 100 Calories, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K299 μg
249%
Raw Broccoli has 298.824 μg of Vitamin K per 100 Calories, which is 249% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate185 μg
46%
Raw Broccoli has 185.294 μg of Folate per 100 Calories, which is 46% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Broccoli
Calcium138 mg
14%
Raw Broccoli has 138.235 mg of Calcium per 100 Calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.14 mg
16%
Raw Broccoli has 0.144 mg of Copper per 100 Calories, which is 16% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.15 mg
27%
Raw Broccoli has 2.147 mg of Iron per 100 Calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium61.8 mg
15%
Raw Broccoli has 61.765 mg of Magnesium per 100 Calories, which is 15% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.62 mg
27%
Raw Broccoli has 0.618 mg of Manganese per 100 Calories, which is 27% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus194 mg
27.7%
Raw Broccoli has 194.118 mg of Phosphorus per 100 Calories, which is 27.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium929 mg
19.8%
Raw Broccoli has 929.412 mg of Potassium per 100 Calories, which is 19.8% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium7.35 μg
13%
Raw Broccoli has 7.353 μg of Selenium per 100 Calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium97 mg
6.47%
Raw Broccoli has 97.059 mg of Sodium per 100 Calories, which is 6.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.2 mg
11%
Raw Broccoli has 1.206 mg of Zinc per 100 Calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Broccoli:
100 Calories of Broccoli has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6 and Folate. It also has a good amount of Vitamin A, Thiamine, Vitamin B3 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 Calories of Raw Broccoli:
100 Calories of Broccoli is an excellent source of Iron, Manganese and Phosphorus. It has a good amount of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc. It also has some Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Broccoli
Fat1.1 g
1.12%
Raw Broccoli has 1.088 g of Fat per 100 Calories, which is 1.12% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein8.3 g
15%
Raw Broccoli has 8.294 g of Protein per 100 Calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate19.5 g
15%
Raw Broccoli has 19.529 g of Carbohydrate per 100 Calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw Broccoli has 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars5 g
6.9%
Raw Broccoli has 5 g of Sugars per 100 Calories, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber7.65 g
20%
Raw Broccoli has 7.647 g of Fiber per 100 Calories, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Broccoli has 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.34 g
1.05%
Raw Broccoli has 0.335 g of Saturated Fat per 100 Calories, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.19 g
11.6%
Raw Broccoli has 0.185 g of Omega 3 per 100 Calories, which is 11.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.14 g
0.85%
Raw Broccoli has 0.144 g of Omega 6 per 100 Calories, which is 0.85% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water263 g
7.1%
Raw Broccoli has 262.647 g of Water per 100 Calories, which is 7.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Broccoli:
100 Calories of Broccoli is an excellent source of Fiber. It has a good amount of Protein, Carbohydrate and Omega 3. It also has some Sugars. The product has trace amounts of Fat, Saturated Fat and Omega 6.