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Nutrients in 1 pound of Chinese Broccoli

Raw Chinese Broccoli ( Brassica oleracea var. alboglabra), also known as gai-lan, kai-lan.

Macros Ratio

Protein Fat Carbs
16%
23%
61%
1 lb ▼

Macro Nutrients

Chinese Broccoli
Energy118 kcal
4.07%
Raw Chinese Broccoli has 117.93392 kcal of Energy per 1 pound, which is 4.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.45 g
3.55%
Raw Chinese Broccoli has 3.4472992 g of Fat per 1 pound, which is 3.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.53 g
1.64%
Raw Chinese Broccoli has 0.52616672 g of Saturated Fat per 1 pound, which is 1.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.23 g
77%
Raw Chinese Broccoli has 1.22923432 g of Omega 3 per 1 pound, which is 77% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.36 g
2.13%
Raw Chinese Broccoli has 0.3628736 g of Omega 6 per 1 pound, which is 2.13% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Chinese Broccoli has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16.3%
Raw Chinese Broccoli has 21.1827464 g of Carbohydrate per 1 pound, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4 g
5.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Chinese Broccoli has 3.9916096 g of Sugars per 1 pound, which is 5.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber11.8 g
31%
Raw Chinese Broccoli has 11.793392 g of Fiber per 1 pound, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.44 g
9.7%
Raw Chinese Broccoli has 5.443104 g of Protein per 1 pound, which is 9.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Broccoli
Vitamin A390 μg
43.3%
RAE, retinol activity equivalents
Raw Chinese Broccoli has 390.08912 μg of Vitamin A per 1 pound, which is 43.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg
37.8%
Thiamine
Raw Chinese Broccoli has 0.453592 mg of Vitamin B1 per 1 pound, which is 37.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.69 mg
53.4%
Riboflavin
Raw Chinese Broccoli has 0.69399576 mg of Vitamin B2 per 1 pound, which is 53.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg
13%
Niacin, nicotinic acid, niacinamide
Raw Chinese Broccoli has 2.08198728 mg of Vitamin B3 per 1 pound, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.34 mg
26%
Pyridoxine
Raw Chinese Broccoli has 0.33565808 mg of Vitamin B6 per 1 pound, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9472 μg
118%
Folates and Folic Acid
Raw Chinese Broccoli has 471.73568 μg of Vitamin B9 per 1 pound, which is 118% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Chinese Broccoli has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C134 mg
149%
Ascorbic acid
Raw Chinese Broccoli has 134.263232 mg of Vitamin C per 1 pound, which is 149% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Chinese Broccoli has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.27 mg
15%
Tocopherols and Tocotrienols
Raw Chinese Broccoli has 2.26796 mg of Vitamin E per 1 pound, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K404 μg
337%
Phytomenadione or phylloquinone
Raw Chinese Broccoli has 404.150472 μg of Vitamin K per 1 pound, which is 337% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Broccoli
Calcium476 mg
47.6%
Raw Chinese Broccoli has 476.2716 mg of Calcium per 1 pound, which is 47.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.29 mg
32.3%
Raw Chinese Broccoli has 0.29029888 mg of Copper per 1 pound, which is 32.3% 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
Iron2.68 mg
33.5%
Raw Chinese Broccoli has 2.6761928 mg of Iron per 1 pound, which is 33.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium86 mg
20.5%
Raw Chinese Broccoli has 86.18248 mg of Magnesium per 1 pound, which is 20.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus195 mg
28%
Raw Chinese Broccoli has 195.04456 mg of Phosphorus per 1 pound, which is 28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1243 mg
36.6%
Raw Chinese Broccoli has 1242.84208 mg of Potassium per 1 pound, which is 36.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.35 μg
11.5%
Raw Chinese Broccoli has 6.350288 μg of Selenium per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Raw Chinese Broccoli has 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.86 mg
17%
Raw Chinese Broccoli has 1.8597272 mg of Zinc per 1 pound, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water420 g
11.3%
Raw Chinese Broccoli has 419.799396 g of Water per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Chinese Broccoli:
Minerals in 1 pound of Raw Chinese Broccoli:
Macronutrients in 1 pound of Raw Chinese Broccoli:



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