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Nutrients in 1 kilogram of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Macros Ratio

Protein Fat Carbs
27%
8%
65%
1 kg ▼

Macro Nutrients

Broccoli
Energy340 kcal
11.7%
Raw Broccoli has 340 kcal of Energy per 1 kilogram, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.7 g
3.8%
Raw Broccoli has 3.7 g of Fat per 1 kilogram, which is 3.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.14 g
3.56%
Raw Broccoli has 1.14 g of Saturated Fat per 1 kilogram, which is 3.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.63 g
39.4%
Raw Broccoli has 0.63 g of Omega 3 per 1 kilogram, which is 39.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.49 g
2.9%
Raw Broccoli has 0.49 g of Omega 6 per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate66.4 g
51%
Raw Broccoli has 66.4 g of Carbohydrate per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars17 g
23.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Broccoli has 17 g of Sugars per 1 kilogram, which is 23.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose6.8 g
9.38%
≤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 has 6.8 g of Fructose per 1 kilogram, which is 9.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.9 g
%
Raw 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
Sucrose1 g
%
Raw Broccoli has 1 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber26 g
68.4%
Raw Broccoli has 26 g of Fiber per 1 kilogram, which is 68.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein28 g
50.4%
Raw Broccoli has 28.2 g of Protein per 1 kilogram, which is 50.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli
Vitamin A310 μg
34.4%
RAE, retinol activity equivalents
Raw Broccoli has 310 μg of Vitamin A per 1 kilogram, which is 34.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.71 mg
59%
Thiamine
Raw Broccoli has 0.71 mg of Vitamin B1 per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.17 mg
90%
Riboflavin
Raw Broccoli has 1.17 mg of Vitamin B2 per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg
40%
Niacin, nicotinic acid, niacinamide
Raw Broccoli has 6.39 mg of Vitamin B3 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.73 mg
115%
Pantothenic acid
Raw Broccoli has 5.73 mg of Vitamin B5 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.75 mg
135%
Pyridoxine
Raw Broccoli has 1.75 mg of Vitamin B6 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9630 μg
158%
Folates and Folic Acid
Raw Broccoli has 630 μg of Vitamin B9 per 1 kilogram, which is 158% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C892 mg
991%
Ascorbic acid
Raw Broccoli has 892 mg of Vitamin C per 1 kilogram, which is 991% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E7.8 mg
52%
Tocopherols and Tocotrienols
Raw Broccoli has 7.8 mg of Vitamin E per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1016 μg
847%
Phytomenadione or phylloquinone
Raw Broccoli has 1016 μg of Vitamin K per 1 kilogram, which is 847% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli
Calcium470 mg
47%
Raw Broccoli has 470 mg of Calcium per 1 kilogram, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.49 mg
54.4%
Raw Broccoli has 0.49 mg of Copper per 1 kilogram, which is 54.4% 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
Iron7.3 mg
91%
Raw Broccoli has 7.3 mg of Iron per 1 kilogram, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium210 mg
50%
Raw 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
Manganese2.1 mg
91%
Raw Broccoli has 2.1 mg of Manganese per 1 kilogram, which is 91% 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
Phosphorus660 mg
94%
Raw Broccoli has 660 mg of Phosphorus per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3160 mg
93%
Raw Broccoli has 3160 mg of Potassium per 1 kilogram, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium25 μg
45.5%
Raw Broccoli has 25 μg of Selenium per 1 kilogram, which is 45.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium330 mg
22%
Raw Broccoli 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
Zinc4.1 mg
37.3%
Raw Broccoli has 4.1 mg of Zinc per 1 kilogram, which is 37.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water893 g
24%
Raw Broccoli has 893 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 Raw Broccoli:
Minerals in 1 kilogram of Raw Broccoli:
Macronutrients in 1 kilogram of Raw Broccoli:



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