Nutrients in 500 calories of Cooked Chinese Broccoli

Broccoli, chinese, cooked.

whole cooked

Weight per 500 Calories

Cooked Chinese Broccoli

2273g

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

Macros Ratio

Protein Fat Carbs

17%

25%

58%

500 kcal ▼

Macro Nutrients

Cooked Chinese Broccoli

Energy500 kcal

17.2%

Cooked Chinese Broccoli has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat16.4 g

17%

Cooked Chinese Broccoli has 16.363636363636 g of Fat per 500 calories, which is 17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.5 g

7.8%

Cooked Chinese Broccoli has 2.5 g of Saturated Fat per 500 calories, which is 7.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 35.86 g

366%

Cooked Chinese Broccoli has 5.8636363636364 g of Omega 3 per 500 calories, which is 366% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.73 g

10%

Cooked Chinese Broccoli has 1.7272727272727 g of Omega 6 per 500 calories, which is 10% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Chinese Broccoli has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate86.6 g

66.6%

Cooked Chinese Broccoli has 86.590909090909 g of Carbohydrate per 500 calories, which is 66.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19 g

26.3%

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

Cooked Chinese Broccoli has 19.090909090909 g of Sugars per 500 calories, which is 26.3% 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

Fiber57 g

150%

Cooked Chinese Broccoli has 56.818181818182 g of Fiber per 500 calories, which is 150% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein26 g

46.3%

Cooked Chinese Broccoli has 25.909090909091 g of Protein per 500 calories, which is 46.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chinese Broccoli

Vitamin A1864 μg

207%

RAE, retinol activity equivalents

Cooked Chinese Broccoli has 1863.6363636364 μg of Vitamin A per 500 calories, which is 207% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.16 mg

180%

Thiamine

Cooked Chinese Broccoli has 2.1590909090909 mg of Vitamin B1 per 500 calories, which is 180% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.3 mg

255%

Riboflavin

Cooked Chinese Broccoli has 3.3181818181818 mg of Vitamin B2 per 500 calories, which is 255% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.93 mg

62%

Niacin, nicotinic acid, niacinamide

Cooked Chinese Broccoli has 9.9318181818182 mg of Vitamin B3 per 500 calories, which is 62% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg

72.3%

Pantothenic acid

Cooked Chinese Broccoli has 3.6136363636364 mg of Vitamin B5 per 500 calories, which is 72.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg

122%

Pyridoxine

Cooked Chinese Broccoli has 1.5909090909091 mg of Vitamin B6 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92250 μg

563%

Folates and Folic Acid

Cooked Chinese Broccoli has 2250 μg of Vitamin B9 per 500 calories, which is 563% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Chinese Broccoli has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C641 mg

712%

Ascorbic acid

Cooked Chinese Broccoli has 640.90909090909 mg of Vitamin C per 500 calories, which is 712% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Chinese Broccoli has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg

72.7%

Tocopherols and Tocotrienols

Cooked Chinese Broccoli has 10.909090909091 mg of Vitamin E per 500 calories, which is 72.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1927 μg

1606%

Phytomenadione or phylloquinone

Cooked Chinese Broccoli has 1927.2727272727 μg of Vitamin K per 500 calories, which is 1606% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chinese Broccoli

Calcium2273 mg

227%

Cooked Chinese Broccoli has 2272.7272727273 mg of Calcium per 500 calories, which is 227% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.4 mg

154%

Cooked Chinese Broccoli has 1.3863636363636 mg of Copper per 500 calories, which is 154% 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

Iron12.7 mg

159%

Cooked Chinese Broccoli has 12.727272727273 mg of Iron per 500 calories, which is 159% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium409 mg

97%

Cooked Chinese Broccoli has 409.09090909091 mg of Magnesium per 500 calories, which is 97% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6 mg

261%

Cooked Chinese Broccoli has 6 mg of Manganese per 500 calories, which is 261% 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

Phosphorus932 mg

133%

Cooked Chinese Broccoli has 931.81818181818 mg of Phosphorus per 500 calories, which is 133% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5932 mg

174%

Cooked Chinese Broccoli has 5931.8181818182 mg of Potassium per 500 calories, which is 174% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium29.5 μg

53.7%

Cooked Chinese Broccoli has 29.545454545455 μg of Selenium per 500 calories, which is 53.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium159 mg

10.6%

Cooked Chinese Broccoli has 159.09090909091 mg of Sodium per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.86 mg

80.6%

Cooked Chinese Broccoli has 8.8636363636364 mg of Zinc per 500 calories, which is 80.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2126 g

57.5%

Cooked Chinese Broccoli has 2125.9090909091 g of Water per 500 calories, which is 57.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Chinese Broccoli:

500 calories of Cooked Chinese Broccoli has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Cooked Chinese Broccoli:

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

Macronutrients in 500 calories of Cooked Chinese Broccoli:

500 calories of Cooked Chinese Broccoli has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Fat, Saturated Fat and Omega 6.

Compare Cooked Chinese Broccoli with:

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

Food Info

Nutrients in 500 calories of Cooked Chinese Broccoli

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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