Nutrients in 1 kilogram of Broccoli Raab

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

Macros Ratio

Protein Fat Carbs

45%

15%

40%

1 kg ▼

Macro Nutrients

Broccoli Raab

Energy220 kcal

7.6%

Raw Broccoli Raab 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

Fat4.9 g

5.05%

Raw Broccoli Raab has 4.9 g of Fat per 1 kilogram, which is 5.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.83 g

2.6%

Raw Broccoli Raab has 0.83 g of Saturated Fat per 1 kilogram, which is 2.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.9 g

118%

Raw Broccoli Raab has 1.89 g of Omega 3 per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Broccoli Raab has 0.29 g of Omega 6 per 1 kilogram, which is 1.7% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28.5 g

22%

Raw Broccoli Raab has 28.5 g of Carbohydrate per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.8 g

5.24%

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

Raw Broccoli Raab has 3.8 g of Sugars per 1 kilogram, which is 5.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.7 g

2.34%

≤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 1.7 g of Fructose per 1 kilogram, which is 2.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1 g

Raw Broccoli Raab has 1 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.1 g

Raw Broccoli Raab has 1.1 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber27 g

71%

Raw Broccoli Raab has 27 g of Fiber per 1 kilogram, which is 71% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31.7 g

56.6%

Raw Broccoli Raab has 31.7 g of Protein per 1 kilogram, which is 56.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A1310 μg

146%

RAE, retinol activity equivalents

Raw Broccoli Raab has 1310 μg of Vitamin A per 1 kilogram, which is 146% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.62 mg

135%

Thiamine

Raw Broccoli Raab has 1.62 mg of Vitamin B1 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.3 mg

99%

Riboflavin

Raw Broccoli Raab has 1.29 mg of Vitamin B2 per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.2 mg

76.3%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 12.21 mg of Vitamin B3 per 1 kilogram, which is 76.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.22 mg

64.4%

Pantothenic acid

Raw Broccoli Raab has 3.22 mg of Vitamin B5 per 1 kilogram, which is 64.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

132%

Pyridoxine

Raw Broccoli Raab has 1.71 mg of Vitamin B6 per 1 kilogram, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9830 μg

208%

Folates and Folic Acid

Raw Broccoli Raab has 830 μg of Vitamin B9 per 1 kilogram, which is 208% 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 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 C202 mg

224%

Ascorbic acid

Raw Broccoli Raab has 202 mg of Vitamin C per 1 kilogram, which is 224% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E16 mg

108%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 16.2 mg of Vitamin E per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2240 μg

1867%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 2240 μg of Vitamin K per 1 kilogram, which is 1867% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium1080 mg

108%

Raw Broccoli Raab has 1080 mg of Calcium per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

46.7%

Raw Broccoli Raab has 0.42 mg of Copper per 1 kilogram, which is 46.7% 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

Iron21.4 mg

268%

Raw Broccoli Raab has 21.4 mg of Iron per 1 kilogram, which is 268% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium220 mg

52.4%

Raw Broccoli Raab has 220 mg of Magnesium per 1 kilogram, which is 52.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.95 mg

172%

Raw Broccoli Raab has 3.95 mg of Manganese per 1 kilogram, which is 172% 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

Phosphorus730 mg

104%

Raw Broccoli Raab has 730 mg of Phosphorus per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1960 mg

57.6%

Raw Broccoli Raab has 1960 mg of Potassium per 1 kilogram, which is 57.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Raw Broccoli Raab has 10 μg of Selenium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium330 mg

22%

Raw Broccoli Raab has 330 mg of Sodium per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.7 mg

70%

Raw Broccoli Raab has 7.7 mg of Zinc per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water926 g

25%

Raw Broccoli Raab has 925.5 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Broccoli Raab:

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

Minerals in 1 kilogram of Raw Broccoli Raab:

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

Macronutrients in 1 kilogram of Raw Broccoli Raab:

1 kilogram of Broccoli Raab has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has some Fat, Saturated Fat and Sugars.
While 1 kilogram of product has trace amounts of Omega 6 and Fructose, it has no Glucose and Sucrose.

Compare Raw Broccoli Raab with:

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

Food Info

Nutrients in 1 kilogram of Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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