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Nutrients in 1 kilogram of Boiled Broccoli

Boiled and Drained Broccoli.

Macros Ratio

Protein Fat Carbs
23%
9%
68%
1 kg ▼

Macro Nutrients

Boiled Broccoli
Energy350 kcal
12%
Boiled and Drained Broccoli has 350 kcal of Energy per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.1 g
4.23%
Boiled and Drained Broccoli has 4.1 g of Fat per 1 kilogram, which is 4.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.79 g
2.47%
Boiled and Drained Broccoli has 0.79 g of Saturated Fat per 1 kilogram, which is 2.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.2 g
74.4%
Boiled and Drained Broccoli has 1.19 g of Omega 3 per 1 kilogram, which is 74.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.51 g
3%
Boiled and Drained Broccoli has 0.51 g of Omega 6 per 1 kilogram, which is 3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained 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
Carbohydrate71.8 g
55.2%
Boiled and Drained Broccoli has 71.8 g of Carbohydrate per 1 kilogram, which is 55.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14 g
19%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Broccoli has 13.9 g of Sugars per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose7.4 g
10.2%
≤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]
Boiled and Drained Broccoli has 7.4 g of Fructose per 1 kilogram, which is 10.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.9 g
%
Boiled and Drained Broccoli has 4.9 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.8 g
%
Boiled and Drained Broccoli has 0.8 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber33 g
87%
Boiled and Drained Broccoli has 33 g of Fiber per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein24 g
42.5%
Boiled and Drained Broccoli has 23.8 g of Protein per 1 kilogram, which is 42.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Broccoli
Vitamin A770 μg
85.6%
RAE, retinol activity equivalents
Boiled and Drained Broccoli has 770 μg of Vitamin A per 1 kilogram, which is 85.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.63 mg
52.5%
Thiamine
Boiled and Drained Broccoli has 0.63 mg of Vitamin B1 per 1 kilogram, which is 52.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.23 mg
95%
Riboflavin
Boiled and Drained Broccoli has 1.23 mg of Vitamin B2 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.53 mg
34.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Broccoli has 5.53 mg of Vitamin B3 per 1 kilogram, which is 34.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.16 mg
123%
Pantothenic acid
Boiled and Drained Broccoli has 6.16 mg of Vitamin B5 per 1 kilogram, which is 123% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62 mg
154%
Pyridoxine
Boiled and Drained Broccoli has 2 mg of Vitamin B6 per 1 kilogram, which is 154% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91080 μg
270%
Folates and Folic Acid
Boiled and Drained Broccoli has 1080 μg of Vitamin B9 per 1 kilogram, which is 270% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained 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 C649 mg
721%
Ascorbic acid
Boiled and Drained Broccoli has 649 mg of Vitamin C per 1 kilogram, which is 721% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained 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 E14.5 mg
97%
Tocopherols and Tocotrienols
Boiled and Drained Broccoli has 14.5 mg of Vitamin E per 1 kilogram, which is 97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1411 μg
1176%
Phytomenadione or phylloquinone
Boiled and Drained Broccoli has 1411 μg of Vitamin K per 1 kilogram, which is 1176% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Broccoli
Calcium400 mg
40%
Boiled and Drained Broccoli has 400 mg of Calcium per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.61 mg
67.8%
Boiled and Drained 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
Fluoride40 μg
1%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Broccoli has 40 μg of Fluoride per 1 kilogram, which is 1% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron6.7 mg
83.8%
Boiled and Drained Broccoli has 6.7 mg of Iron per 1 kilogram, which is 83.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium210 mg
50%
Boiled and Drained Broccoli has 210 mg of Magnesium per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.94 mg
84.3%
Boiled and Drained Broccoli has 1.94 mg of Manganese per 1 kilogram, which is 84.3% 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
Phosphorus670 mg
96%
Boiled and Drained Broccoli has 670 mg of Phosphorus per 1 kilogram, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2930 mg
86%
Boiled and Drained Broccoli has 2930 mg of Potassium per 1 kilogram, which is 86% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium16 μg
29%
Boiled and Drained Broccoli has 16 μg of Selenium per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium410 mg
27.3%
Boiled and Drained Broccoli has 410 mg of Sodium per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.5 mg
41%
Boiled and Drained Broccoli has 4.5 mg of Zinc per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water893 g
24%
Boiled and Drained Broccoli has 892.5 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Broccoli:
Minerals in 1 kilogram of Boiled and Drained Broccoli:
Macronutrients in 1 kilogram of Boiled and Drained Broccoli:



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