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Nutrients in 300 calories of Chinese Broccoli

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

Weight per 300 Calories

Chinese Broccoli
1154g

Raw Chinese Broccoli has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
16%
23%
61%
300 kcal ▼

Macro Nutrients

Chinese Broccoli
Energy300 kcal
10.3%
Raw Chinese Broccoli has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.77 g
9.04%
Raw Chinese Broccoli has 8.7692307692308 g of Fat per 300 calories, which is 9.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.34 g
4.2%
Raw Chinese Broccoli has 1.3384615384615 g of Saturated Fat per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.13 g
195%
Raw Chinese Broccoli has 3.1269230769231 g of Omega 3 per 300 calories, which is 195% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.92 g
5.43%
Raw Chinese Broccoli has 0.92307692307692 g of Omega 6 per 300 calories, which is 5.43% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate54 g
41.4%
Raw Chinese Broccoli has 53.884615384615 g of Carbohydrate per 300 calories, which is 41.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10 g
14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Chinese Broccoli has 10.153846153846 g of Sugars per 300 calories, which is 14% 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
Fiber30 g
79%
Raw Chinese Broccoli has 30 g of Fiber per 300 calories, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14 g
24.7%
Raw Chinese Broccoli has 13.846153846154 g of Protein per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Broccoli
Vitamin A992 μg
110%
RAE, retinol activity equivalents
Raw Chinese Broccoli has 992.30769230769 μg of Vitamin A per 300 calories, which is 110% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.15 mg
96%
Thiamine
Raw Chinese Broccoli has 1.1538461538462 mg of Vitamin B1 per 300 calories, which is 96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.77 mg
136%
Riboflavin
Raw Chinese Broccoli has 1.7653846153846 mg of Vitamin B2 per 300 calories, which is 136% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.3 mg
33%
Niacin, nicotinic acid, niacinamide
Raw Chinese Broccoli has 5.2961538461538 mg of Vitamin B3 per 300 calories, which is 33% 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 B60.85 mg
65.7%
Pyridoxine
Raw Chinese Broccoli has 0.85384615384615 mg of Vitamin B6 per 300 calories, which is 65.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91200 μg
300%
Folates and Folic Acid
Raw Chinese Broccoli has 1200 μg of Vitamin B9 per 300 calories, which is 300% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C342 mg
379%
Ascorbic acid
Raw Chinese Broccoli has 341.53846153846 mg of Vitamin C per 300 calories, which is 379% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.77 mg
38.5%
Tocopherols and Tocotrienols
Raw Chinese Broccoli has 5.7692307692308 mg of Vitamin E per 300 calories, which is 38.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1028 μg
857%
Phytomenadione or phylloquinone
Raw Chinese Broccoli has 1028.0769230769 μg of Vitamin K per 300 calories, which is 857% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Broccoli
Calcium1212 mg
121%
Raw Chinese Broccoli has 1211.5384615385 mg of Calcium per 300 calories, which is 121% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.74 mg
82%
Raw Chinese Broccoli has 0.73846153846154 mg of Copper per 300 calories, which is 82% 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
Iron6.8 mg
85%
Raw Chinese Broccoli has 6.8076923076923 mg of Iron per 300 calories, which is 85% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium219 mg
52%
Raw Chinese Broccoli has 219.23076923077 mg of Magnesium per 300 calories, which is 52% 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
Phosphorus496 mg
71%
Raw Chinese Broccoli has 496.15384615385 mg of Phosphorus per 300 calories, which is 71% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3162 mg
93%
Raw Chinese Broccoli has 3161.5384615385 mg of Potassium per 300 calories, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium16 μg
29.4%
Raw Chinese Broccoli has 16.153846153846 μg of Selenium per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium80.8 mg
5.4%
Raw Chinese Broccoli has 80.769230769231 mg of Sodium per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.73 mg
43%
Raw Chinese Broccoli has 4.7307692307692 mg of Zinc per 300 calories, which is 43% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1068 g
29%
Raw Chinese Broccoli has 1067.8846153846 g of Water per 300 calories, which is 29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Chinese Broccoli:
Minerals in 300 calories of Raw Chinese Broccoli:
Macronutrients in 300 calories of Raw Chinese Broccoli:



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