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Nutrients in 14 ounces of Flower Clusters Broccoli

Raw Flower Clusters Broccoli.

Macros Ratio

Protein Fat Carbs
34%
9%
57%
14 oz ▼

Macro Nutrients

Flower Clusters Broccoli
Energy111 kcal
3.83%
Raw Flower Clusters Broccoli have 111.13004 kcal of Energy per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.4 g
1.43%
Raw Flower Clusters Broccoli have 1.3891255 g of Fat per 14 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.21 g
0.67%
Raw Flower Clusters Broccoli have 0.21432222 g of Saturated Fat per 14 ounces, which is 0.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.51 g
32%
Raw Flower Clusters Broccoli have 0.51199197 g of Omega 3 per 14 ounces, which is 32% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.89%
Raw Flower Clusters Broccoli have 0.15081934 g of Omega 6 per 14 ounces, which is 0.89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Flower Clusters Broccoli have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20 g
15.4%
Raw Flower Clusters Broccoli have 20.0827858 g of Carbohydrate per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.87 g
8.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Flower Clusters Broccoli have 5.8740164 g of Sugars per 14 ounces, which is 8.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber9.13 g
24%
Raw Flower Clusters Broccoli have 9.128539 g of Fiber per 14 ounces, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12 g
21%
Raw Flower Clusters Broccoli have 11.8274114 g of Protein per 14 ounces, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Flower Clusters Broccoli
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.26 mg
21.5%
Thiamine
Raw Flower Clusters Broccoli have 0.25798045 mg of Vitamin B1 per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg
36.3%
Riboflavin
Raw Flower Clusters Broccoli have 0.47230267 mg of Vitamin B2 per 14 ounces, which is 36.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.53 mg
16%
Niacin, nicotinic acid, niacinamide
Raw Flower Clusters Broccoli have 2.53217734 mg of Vitamin B3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.12 mg
42.5%
Pantothenic acid
Raw Flower Clusters Broccoli have 2.12337755 mg of Vitamin B5 per 14 ounces, which is 42.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg
48.5%
Pyridoxine
Raw Flower Clusters Broccoli have 0.63105987 mg of Vitamin B6 per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9282 μg
70.4%
Folates and Folic Acid
Raw Flower Clusters Broccoli have 281.79403 μg of Vitamin B9 per 14 ounces, which is 70.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Flower Clusters Broccoli have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C370 mg
411%
Ascorbic acid
Raw Flower Clusters Broccoli have 369.904276 mg of Vitamin C per 14 ounces, which is 411% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Flower Clusters Broccoli have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Flower Clusters Broccoli
Calcium191 mg
19%
Raw Flower Clusters Broccoli have 190.50864 mg of Calcium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20%
Raw Flower Clusters Broccoli have 0.17860185 mg of Copper per 14 ounces, which is 20% 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
Iron3.5 mg
43.7%
Raw Flower Clusters Broccoli have 3.4926584 mg of Iron per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium99 mg
23.6%
Raw Flower Clusters Broccoli have 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.91 mg
39.5%
Raw Flower Clusters Broccoli have 0.90888497 mg of Manganese per 14 ounces, which is 39.5% 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
Phosphorus262 mg
37.4%
Raw Flower Clusters Broccoli have 261.94938 mg of Phosphorus per 14 ounces, which is 37.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1290 mg
38%
Raw Flower Clusters Broccoli have 1289.90225 mg of Potassium per 14 ounces, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12 μg
21.6%
Raw Flower Clusters Broccoli have 11.90679 μg of Selenium per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium107 mg
7.14%
Raw Flower Clusters Broccoli have 107.16111 mg of Sodium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.6 mg
14.4%
Raw Flower Clusters Broccoli have 1.587572 mg of Zinc per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water360 g
9.73%
Raw Flower Clusters Broccoli have 359.9422617 g of Water per 14 ounces, which is 9.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Flower Clusters Broccoli:
Minerals in 14 ounces of Raw Flower Clusters Broccoli:
Macronutrients in 14 ounces of Raw Flower Clusters Broccoli:



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