Nutrients in 1 kilogram of Cooked Chinese Broccoli

Broccoli, chinese, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

17%

25%

58%

1 kg ▼

Macro Nutrients

Cooked Chinese Broccoli

Energy220 kcal

7.6%

Cooked Chinese Broccoli has 220 kcal of Energy per 1 kilogram, which is 7.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.2 g

7.42%

Cooked Chinese Broccoli has 7.2 g of Fat per 1 kilogram, which is 7.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.44%

Cooked Chinese Broccoli has 1.1 g of Saturated Fat per 1 kilogram, which is 3.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.58 g

161%

Cooked Chinese Broccoli has 2.58 g of Omega 3 per 1 kilogram, which is 161% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.47%

Cooked Chinese Broccoli has 0.76 g of Omega 6 per 1 kilogram, which is 4.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Chinese Broccoli has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29.3%

Cooked Chinese Broccoli has 38.1 g of Carbohydrate per 1 kilogram, which is 29.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.4 g

11.6%

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

Cooked Chinese Broccoli has 8.4 g of Sugars per 1 kilogram, which is 11.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber25 g

65.8%

Cooked Chinese Broccoli has 25 g of Fiber per 1 kilogram, which is 65.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.4 g

20.4%

Cooked Chinese Broccoli has 11.4 g of Protein per 1 kilogram, which is 20.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chinese Broccoli

Vitamin A820 μg

91%

RAE, retinol activity equivalents

Cooked Chinese Broccoli has 820 μg of Vitamin A per 1 kilogram, which is 91% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.95 mg

79%

Thiamine

Cooked Chinese Broccoli has 0.95 mg of Vitamin B1 per 1 kilogram, which is 79% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.46 mg

112%

Riboflavin

Cooked Chinese Broccoli has 1.46 mg of Vitamin B2 per 1 kilogram, which is 112% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.37 mg

27.3%

Niacin, nicotinic acid, niacinamide

Cooked Chinese Broccoli has 4.37 mg of Vitamin B3 per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Cooked Chinese Broccoli has 1.59 mg of Vitamin B5 per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.7 mg

54%

Pyridoxine

Cooked Chinese Broccoli has 0.7 mg of Vitamin B6 per 1 kilogram, which is 54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9990 μg

248%

Folates and Folic Acid

Cooked Chinese Broccoli has 990 μg of Vitamin B9 per 1 kilogram, which is 248% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Chinese Broccoli has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C282 mg

313%

Ascorbic acid

Cooked Chinese Broccoli has 282 mg of Vitamin C per 1 kilogram, which is 313% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Chinese Broccoli has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.8 mg

32%

Tocopherols and Tocotrienols

Cooked Chinese Broccoli has 4.8 mg of Vitamin E per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K848 μg

707%

Phytomenadione or phylloquinone

Cooked Chinese Broccoli has 848 μg of Vitamin K per 1 kilogram, which is 707% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chinese Broccoli

Calcium1000 mg

100%

Cooked Chinese Broccoli has 1000 mg of Calcium per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

67.8%

Cooked Chinese Broccoli has 0.61 mg of Copper per 1 kilogram, which is 67.8% 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

Iron5.6 mg

70%

Cooked Chinese Broccoli has 5.6 mg of Iron per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium180 mg

43%

Cooked Chinese Broccoli has 180 mg of Magnesium per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.64 mg

115%

Cooked Chinese Broccoli has 2.64 mg of Manganese per 1 kilogram, which is 115% 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

Phosphorus410 mg

58.6%

Cooked Chinese Broccoli has 410 mg of Phosphorus per 1 kilogram, which is 58.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2610 mg

76.8%

Cooked Chinese Broccoli has 2610 mg of Potassium per 1 kilogram, which is 76.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.6%

Cooked Chinese Broccoli has 13 μg of Selenium per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium70 mg

4.67%

Cooked Chinese Broccoli has 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.9 mg

35.5%

Cooked Chinese Broccoli has 3.9 mg of Zinc per 1 kilogram, which is 35.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water935 g

25.3%

Cooked Chinese Broccoli has 935.4 g of Water per 1 kilogram, which is 25.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Chinese Broccoli:

1 kilogram of Cooked Chinese Broccoli has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Cooked Chinese Broccoli:

1 kilogram of Cooked Chinese Broccoli has outstanding amounts of Calcium and Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 1 kilogram of Cooked Chinese Broccoli:

1 kilogram of Cooked Chinese Broccoli has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has a good amount of Fat and Sugars.
This vegetable has some Saturated Fat and Omega 6.

Compare Cooked Chinese Broccoli with:

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

Food Info

Nutrients in 1 kilogram of Cooked Chinese Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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