Nutrients in 300 calories of Broccoli Leaves

Raw Broccoli Leaves.

Weight per 300 Calories

Broccoli Leaves

1071g

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

Macros Ratio

Protein Fat Carbs

34%

57%

300 kcal ▼

Macro Nutrients

Broccoli Leaves

Energy300 kcal

10.3%

Raw Broccoli Leaves have 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

Fat3.75 g

3.87%

Raw Broccoli Leaves have 3.75 g of Fat per 300 calories, which is 3.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.58 g

1.8%

Raw Broccoli Leaves have 0.57857142857143 g of Saturated Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.4 g

86.4%

Raw Broccoli Leaves have 1.3821428571429 g of Omega 3 per 300 calories, which is 86.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.41 g

2.4%

Raw Broccoli Leaves have 0.40714285714286 g of Omega 6 per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Broccoli Leaves have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54.2 g

41.7%

Raw Broccoli Leaves have 54.214285714286 g of Carbohydrate per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16 g

22%

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

Raw Broccoli Leaves have 15.857142857143 g of Sugars per 300 calories, which is 22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber24.6 g

65%

Raw Broccoli Leaves have 24.642857142857 g of Fiber per 300 calories, which is 65% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32 g

57%

Raw Broccoli Leaves have 31.928571428571 g of Protein per 300 calories, which is 57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Leaves

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.7 mg

58%

Thiamine

Raw Broccoli Leaves have 0.69642857142857 mg of Vitamin B1 per 300 calories, which is 58% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.28 mg

98%

Riboflavin

Raw Broccoli Leaves have 1.275 mg of Vitamin B2 per 300 calories, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.84 mg

42.7%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Leaves have 6.8357142857143 mg of Vitamin B3 per 300 calories, which is 42.7% 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 Leaves have 5.7321428571429 mg of Vitamin B5 per 300 calories, which is 115% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

131%

Pyridoxine

Raw Broccoli Leaves have 1.7035714285714 mg of Vitamin B6 per 300 calories, which is 131% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9761 μg

190%

Folates and Folic Acid

Raw Broccoli Leaves have 760.71428571429 μg of Vitamin B9 per 300 calories, which is 190% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Broccoli Leaves have 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 C999 mg

1110%

Ascorbic acid

Raw Broccoli Leaves have 998.57142857143 mg of Vitamin C per 300 calories, which is 1110% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Broccoli Leaves have 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Broccoli Leaves

Calcium514 mg

51.4%

Raw Broccoli Leaves have 514.28571428571 mg of Calcium per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.6%

Raw Broccoli Leaves have 0.48214285714286 mg of Copper per 300 calories, which is 53.6% 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

Iron9.43 mg

118%

Raw Broccoli Leaves have 9.4285714285714 mg of Iron per 300 calories, which is 118% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium268 mg

63.8%

Raw Broccoli Leaves have 267.85714285714 mg of Magnesium per 300 calories, which is 63.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.45 mg

107%

Raw Broccoli Leaves have 2.4535714285714 mg of Manganese per 300 calories, which is 107% 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

Phosphorus707 mg

101%

Raw Broccoli Leaves have 707.14285714286 mg of Phosphorus per 300 calories, which is 101% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3482 mg

102%

Raw Broccoli Leaves have 3482.1428571429 mg of Potassium per 300 calories, which is 102% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32 μg

58.4%

Raw Broccoli Leaves have 32.142857142857 μg of Selenium per 300 calories, which is 58.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium289 mg

19.3%

Raw Broccoli Leaves have 289.28571428571 mg of Sodium per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Raw Broccoli Leaves have 4.2857142857143 mg of Zinc per 300 calories, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water972 g

26.3%

Raw Broccoli Leaves have 971.67857142857 g of Water per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Broccoli Leaves:

300 calories of Broccoli Leaves has outstanding amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1 and Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Broccoli Leaves:

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

Macronutrients in 300 calories of Raw Broccoli Leaves:

300 calories of Broccoli Leaves has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It also has some Fat.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Raw Broccoli Leaves with:

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

Food Info

Nutrients in 300 calories of Broccoli Leaves

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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