Nutrients in 14 ounces of Broccoli Raab

Raw Broccoli Raab (Brassica ruvo), also known as Broccoli rabe, Rapini.

Macros Ratio

Protein Fat Carbs

45%

15%

40%

14 oz ▼

Macro Nutrients

Broccoli Raab

Energy87.3 kcal

Raw Broccoli Raab has 87.31646 kcal of Energy per 14 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.94 g

Raw Broccoli Raab has 1.9447757 g of Fat per 14 ounces, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.03%

Raw Broccoli Raab has 0.32942119 g of Saturated Fat per 14 ounces, which is 1.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.75 g

47%

Raw Broccoli Raab has 0.75012777 g of Omega 3 per 14 ounces, which is 47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.68%

Raw Broccoli Raab has 0.11509897 g of Omega 6 per 14 ounces, which is 0.68% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate11.3 g

8.7%

Raw Broccoli Raab has 11.3114505 g of Carbohydrate per 14 ounces, which is 8.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.5 g

2.1%

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

Raw Broccoli Raab has 1.5081934 g of Sugars per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.67 g

0.93%

≤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 Raab has 0.6747181 g of Fructose per 14 ounces, which is 0.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.4 g

Raw Broccoli Raab has 0.396893 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.44 g

Raw Broccoli Raab has 0.4365823 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10.7 g

28.2%

Raw Broccoli Raab has 10.716111 g of Fiber per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.6 g

22.5%

Raw Broccoli Raab has 12.5815081 g of Protein per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A520 μg

57.8%

RAE, retinol activity equivalents

Raw Broccoli Raab has 519.92983 μg of Vitamin A per 14 ounces, which is 57.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53.6%

Thiamine

Raw Broccoli Raab has 0.64296666 mg of Vitamin B1 per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.51 mg

39.4%

Riboflavin

Raw Broccoli Raab has 0.51199197 mg of Vitamin B2 per 14 ounces, which is 39.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.85 mg

30.3%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 4.84606353 mg of Vitamin B3 per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.28 mg

25.6%

Pantothenic acid

Raw Broccoli Raab has 1.27799546 mg of Vitamin B5 per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg

52.2%

Pyridoxine

Raw Broccoli Raab has 0.67868703 mg of Vitamin B6 per 14 ounces, which is 52.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9329 μg

82.4%

Folates and Folic Acid

Raw Broccoli Raab has 329.42119 μg of Vitamin B9 per 14 ounces, which is 82.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C80 mg

89%

Ascorbic acid

Raw Broccoli Raab has 80.172386 mg of Vitamin C per 14 ounces, which is 89% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E6.43 mg

43%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 6.4296666 mg of Vitamin E per 14 ounces, which is 43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K889 μg

741%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 889.04032 μg of Vitamin K per 14 ounces, which is 741% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium429 mg

43%

Raw Broccoli Raab has 428.64444 mg of Calcium per 14 ounces, which is 43% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

18.5%

Raw Broccoli Raab has 0.16669506 mg of Copper per 14 ounces, which is 18.5% 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

Iron8.5 mg

106%

Raw Broccoli Raab has 8.4935102 mg of Iron per 14 ounces, which is 106% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Raw Broccoli Raab has 87.31646 mg of Magnesium per 14 ounces, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.57 mg

68%

Raw Broccoli Raab has 1.56772735 mg of Manganese per 14 ounces, which is 68% 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

Phosphorus290 mg

41.4%

Raw Broccoli Raab has 289.73189 mg of Phosphorus per 14 ounces, which is 41.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium778 mg

23%

Raw Broccoli Raab has 777.91028 mg of Potassium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.97 μg

7.2%

Raw Broccoli Raab has 3.96893 μg of Selenium per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium131 mg

8.73%

Raw Broccoli Raab has 130.97469 mg of Sodium per 14 ounces, which is 8.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.06 mg

27.8%

Raw Broccoli Raab has 3.0560761 mg of Zinc per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water367 g

9.93%

Raw Broccoli Raab has 367.3244715 g of Water per 14 ounces, which is 9.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Broccoli Raab:

14 ounces of Broccoli Raab has outstanding amounts of Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Broccoli Raab:

14 ounces of Broccoli Raab has outstanding amounts of Iron.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Copper, Selenium and Sodium.

Macronutrients in 14 ounces of Raw Broccoli Raab:

14 ounces of Broccoli Raab is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
While 14 ounces of product has trace amounts of Fat, Saturated Fat, Sugars and Fructose, it has no Omega 6, Glucose and Sucrose.

Compare Raw Broccoli Raab with:

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

Food Info

Nutrients in 14 ounces of Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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