Nutrients in 300 calories of Broccoli Raab

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

Weight per 300 Calories

Broccoli Raab

1364g

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

Macros Ratio

Protein Fat Carbs

45%

15%

40%

300 kcal ▼

Macro Nutrients

Broccoli Raab

Energy300 kcal

10.3%

Raw Broccoli Raab 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

Fat6.7 g

6.9%

Raw Broccoli Raab has 6.6818181818182 g of Fat per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.13 g

3.54%

Raw Broccoli Raab has 1.1318181818182 g of Saturated Fat per 300 calories, which is 3.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.58 g

161%

Raw Broccoli Raab has 2.5772727272727 g of Omega 3 per 300 calories, which is 161% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.4 g

2.33%

Raw Broccoli Raab has 0.39545454545455 g of Omega 6 per 300 calories, which is 2.33% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate39 g

30%

Raw Broccoli Raab has 38.863636363636 g of Carbohydrate per 300 calories, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.2 g

7.15%

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

Raw Broccoli Raab has 5.1818181818182 g of Sugars per 300 calories, which is 7.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.3 g

3.2%

≤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 2.3181818181818 g of Fructose per 300 calories, which is 3.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.36 g

Raw Broccoli Raab has 1.3636363636364 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.5 g

Raw Broccoli Raab has 1.5 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber37 g

97%

Raw Broccoli Raab has 36.818181818182 g of Fiber per 300 calories, which is 97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein43.2 g

77%

Raw Broccoli Raab has 43.227272727273 g of Protein per 300 calories, which is 77% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A1786 μg

198%

RAE, retinol activity equivalents

Raw Broccoli Raab has 1786.3636363636 μg of Vitamin A per 300 calories, which is 198% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.2 mg

184%

Thiamine

Raw Broccoli Raab has 2.2090909090909 mg of Vitamin B1 per 300 calories, which is 184% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.76 mg

135%

Riboflavin

Raw Broccoli Raab has 1.7590909090909 mg of Vitamin B2 per 300 calories, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.7 mg

104%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 16.65 mg of Vitamin B3 per 300 calories, which is 104% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.4 mg

88%

Pantothenic acid

Raw Broccoli Raab has 4.3909090909091 mg of Vitamin B5 per 300 calories, which is 88% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.33 mg

179%

Pyridoxine

Raw Broccoli Raab has 2.3318181818182 mg of Vitamin B6 per 300 calories, which is 179% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91132 μg

283%

Folates and Folic Acid

Raw Broccoli Raab has 1131.8181818182 μg of Vitamin B9 per 300 calories, which is 283% 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 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 C275 mg

306%

Ascorbic acid

Raw Broccoli Raab has 275.45454545455 mg of Vitamin C per 300 calories, which is 306% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E22 mg

147%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 22.090909090909 mg of Vitamin E per 300 calories, which is 147% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3055 μg

2545%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 3054.5454545455 μg of Vitamin K per 300 calories, which is 2545% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium1473 mg

147%

Raw Broccoli Raab has 1472.7272727273 mg of Calcium per 300 calories, which is 147% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.6%

Raw Broccoli Raab has 0.57272727272727 mg of Copper per 300 calories, which is 63.6% 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

Iron29 mg

365%

Raw Broccoli Raab has 29.181818181818 mg of Iron per 300 calories, which is 365% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium300 mg

71.4%

Raw Broccoli Raab has 300 mg of Magnesium per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.4 mg

234%

Raw Broccoli Raab has 5.3863636363636 mg of Manganese per 300 calories, which is 234% 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

Phosphorus995 mg

142%

Raw Broccoli Raab has 995.45454545455 mg of Phosphorus per 300 calories, which is 142% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2673 mg

78.6%

Raw Broccoli Raab has 2672.7272727273 mg of Potassium per 300 calories, which is 78.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.6 μg

24.8%

Raw Broccoli Raab has 13.636363636364 μg of Selenium per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium450 mg

30%

Raw Broccoli Raab has 450 mg of Sodium per 300 calories, which is 30% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.5 mg

95%

Raw Broccoli Raab has 10.5 mg of Zinc per 300 calories, which is 95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1262 g

34%

Raw Broccoli Raab has 1262.0454545455 g of Water per 300 calories, which is 34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Broccoli Raab:

300 calories of Broccoli Raab has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Broccoli Raab:

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

Macronutrients in 300 calories of Raw Broccoli Raab:

300 calories of Broccoli Raab has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Sugars.
This vegetable has some Fat, Saturated Fat and Fructose.
While 300 calories of product has trace amounts of Omega 6, 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 300 calories of Broccoli Raab

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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