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Nutrients in 100 calories of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Weight per 100 Calories

Broccoli
294g

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

Macros Ratio

Protein Fat Carbs
27%
8%
65%
100 kcal ▼

Macro Nutrients

Broccoli
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 19-50 years
Fat1.1 g
1.12%
Raw Broccoli has 1.0882352941176 g of Fat per 100 calories, which is 1.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.05%
Raw Broccoli has 0.33529411764706 g of Saturated Fat per 100 calories, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
11.6%
Raw Broccoli has 0.18529411764706 g of Omega 3 per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.14 g
0.85%
Raw Broccoli has 0.14411764705882 g of Omega 6 per 100 calories, which is 0.85% of the Recommended Dietary Allowance of 17g per day for Men 19-50 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 19-50 years
Carbohydrate19.5 g
15%
Raw Broccoli has 19.529411764706 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5 g
6.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
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 19-50 years
Fructose2 g
2.76%
≤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]
Raw Broccoli has 2 g of Fructose per 100 calories, which is 2.76% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.44 g
%
Raw Broccoli has 1.4411764705882 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.29 g
%
Raw Broccoli has 0.29411764705882 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.65 g
20%
Raw Broccoli has 7.6470588235294 g of Fiber per 100 calories, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.3 g
15%
Raw Broccoli has 8.2941176470588 g of Protein per 100 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli
Vitamin A91 μg
10%
RAE, retinol activity equivalents
Raw Broccoli has 91.176470588235 μg of Vitamin A per 100 calories, which is 10% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg
17.4%
Thiamine
Raw Broccoli has 0.20882352941176 mg of Vitamin B1 per 100 calories, which is 17.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg
26.5%
Riboflavin
Raw Broccoli has 0.34411764705882 mg of Vitamin B2 per 100 calories, which is 26.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.88 mg
11.7%
Niacin, nicotinic acid, niacinamide
Raw Broccoli has 1.8794117647059 mg of Vitamin B3 per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg
33.7%
Pantothenic acid
Raw Broccoli has 1.6852941176471 mg of Vitamin B5 per 100 calories, which is 33.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg
39.6%
Pyridoxine
Raw Broccoli has 0.51470588235294 mg of Vitamin B6 per 100 calories, which is 39.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9185 μg
46.3%
Folates and Folic Acid
Raw Broccoli has 185.29411764706 μg of Vitamin B9 per 100 calories, which is 46.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
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 19-50 years
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Vitamin C262 mg
292%
Ascorbic acid
Raw Broccoli has 262.35294117647 mg of Vitamin C per 100 calories, which is 292% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
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 19-50 years
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Vitamin E2.3 mg
15.3%
Tocopherols and Tocotrienols
Raw Broccoli has 2.2941176470588 mg of Vitamin E per 100 calories, which is 15.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K299 μg
249%
Phytomenadione or phylloquinone
Raw Broccoli has 298.82352941176 μg of Vitamin K per 100 calories, which is 249% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli
Calcium138 mg
14%
Raw Broccoli has 138.23529411765 mg of Calcium per 100 calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.14 mg
16%
Raw Broccoli has 0.14411764705882 mg of Copper per 100 calories, which is 16% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.15 mg
27%
Raw Broccoli has 2.1470588235294 mg of Iron per 100 calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium61.8 mg
14.7%
Raw Broccoli has 61.764705882353 mg of Magnesium per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.62 mg
27%
Raw Broccoli has 0.61764705882353 mg of Manganese per 100 calories, which is 27% 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
Phosphorus194 mg
27.7%
Raw Broccoli has 194.11764705882 mg of Phosphorus per 100 calories, which is 27.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium929 mg
27.3%
Raw Broccoli has 929.41176470588 mg of Potassium per 100 calories, which is 27.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.35 μg
13.4%
Raw Broccoli has 7.3529411764706 μg of Selenium per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium97 mg
6.47%
Raw Broccoli has 97.058823529412 mg of Sodium per 100 calories, which is 6.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.2 mg
11%
Raw Broccoli has 1.2058823529412 mg of Zinc per 100 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water263 g
7.1%
Raw Broccoli has 262.64705882353 g of Water per 100 calories, which is 7.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Broccoli:
Minerals in 100 calories of Raw Broccoli:
Macronutrients in 100 calories of Raw Broccoli:



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