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Nutrients in 14 ounces of Cooked Broccoli Raab

Broccoli raab, cooked, also known as Broccoli rabe, Rapini.

Macros Ratio

Protein Fat Carbs
47%
14%
39%
14 oz ▼

Macro Nutrients

Cooked Broccoli Raab
Energy99 kcal
3.42%
Cooked Broccoli Raab has 99.22325 kcal of Energy per 14 ounces, which is 3.42% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.06 g
2.13%
Cooked Broccoli Raab has 2.0638436 g of Fat per 14 ounces, which is 2.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.35 g
1.1%
Cooked Broccoli Raab has 0.35323477 g of Saturated Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.8 g
50%
Cooked Broccoli Raab has 0.79775493 g of Omega 3 per 14 ounces, which is 50% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.12 g
0.72%
Cooked Broccoli Raab has 0.12303683 g of Omega 6 per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Broccoli Raab has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12.4 g
9.53%
Cooked Broccoli Raab has 12.3830616 g of Carbohydrate per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.46 g
3.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Broccoli Raab has 2.4607366 g of Sugars per 14 ounces, which is 3.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.95 g
1.3%
≤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]
Cooked Broccoli Raab has 0.9525432 g of Fructose per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.91 g
%
Cooked Broccoli Raab has 0.9128539 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.6 g
%
Cooked Broccoli Raab has 0.5953395 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11 g
29.2%
Cooked Broccoli Raab has 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.2 g
27%
Cooked Broccoli Raab has 15.2010019 g of Protein per 14 ounces, which is 27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab
Vitamin A901 μg
100%
RAE, retinol activity equivalents
Cooked Broccoli Raab has 900.94711 μg of Vitamin A per 14 ounces, which is 100% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.67 mg
56%
Thiamine
Cooked Broccoli Raab has 0.67074917 mg of Vitamin B1 per 14 ounces, which is 56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg
42.7%
Riboflavin
Cooked Broccoli Raab has 0.5556502 mg of Vitamin B2 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38 mg
50%
Niacin, nicotinic acid, niacinamide
Cooked Broccoli Raab has 7.99739395 mg of Vitamin B3 per 14 ounces, which is 50% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.78 mg
35.6%
Pantothenic acid
Cooked Broccoli Raab has 1.77808064 mg of Vitamin B5 per 14 ounces, which is 35.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.87 mg
67%
Pyridoxine
Cooked Broccoli Raab has 0.8731646 mg of Vitamin B6 per 14 ounces, which is 67% 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
Cooked Broccoli Raab has 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
Cooked Broccoli Raab has 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 C147 mg
163%
Ascorbic acid
Cooked Broccoli Raab has 146.85041 mg of Vitamin C per 14 ounces, which is 163% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Broccoli Raab has 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 E10 mg
67%
Tocopherols and Tocotrienols
Cooked Broccoli Raab has 10.0413929 mg of Vitamin E per 14 ounces, which is 67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1016 μg
847%
Phytomenadione or phylloquinone
Cooked Broccoli Raab has 1016.04608 μg of Vitamin K per 14 ounces, which is 847% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab
Calcium468 mg
47%
Cooked Broccoli Raab has 468.33374 mg of Calcium per 14 ounces, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33%
Cooked Broccoli Raab has 0.29766975 mg of Copper per 14 ounces, which is 33% 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
Iron5.04 mg
63%
Cooked Broccoli Raab has 5.0405411 mg of Iron per 14 ounces, which is 63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium107 mg
25.5%
Cooked Broccoli Raab has 107.16111 mg of Magnesium per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.5 mg
65.6%
Cooked Broccoli Raab has 1.5081934 mg of Manganese per 14 ounces, which is 65.6% 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
Phosphorus325 mg
46.5%
Cooked Broccoli Raab has 325.45226 mg of Phosphorus per 14 ounces, which is 46.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1361 mg
40%
Cooked Broccoli Raab has 1361.34299 mg of Potassium per 14 ounces, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.16 μg
9.4%
Cooked Broccoli Raab has 5.159609 μg of Selenium per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium222 mg
15%
Cooked Broccoli Raab has 222.26008 mg of Sodium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.14 mg
19.5%
Cooked Broccoli Raab has 2.1432222 mg of Zinc per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water363 g
9.8%
Cooked Broccoli Raab has 362.7998913 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Broccoli Raab:
Minerals in 14 ounces of Cooked Broccoli Raab:
Macronutrients in 14 ounces of Cooked Broccoli Raab:



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