Nutrients in 500 calories of Chinese Broccoli

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

Weight per 500 Calories

Chinese Broccoli

1923g

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

Macros Ratio

Protein Fat Carbs

16%

23%

61%

500 kcal ▼

Macro Nutrients

Chinese Broccoli

Energy500 kcal

17.2%

Raw 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

Fat14.6 g

15%

Raw Chinese Broccoli has 14.615384615385 g of Fat per 500 calories, which is 15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.23 g

6.97%

Raw Chinese Broccoli has 2.2307692307692 g of Saturated Fat per 500 calories, which is 6.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 35.2 g

326%

Raw Chinese Broccoli has 5.2115384615385 g of Omega 3 per 500 calories, which is 326% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.54 g

9.05%

Raw Chinese Broccoli has 1.5384615384615 g of Omega 6 per 500 calories, which is 9.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate90 g

69%

Raw Chinese Broccoli has 89.807692307692 g of Carbohydrate per 500 calories, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.3%

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

Raw Chinese Broccoli has 16.923076923077 g of Sugars per 500 calories, which is 23.3% 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

Fiber50 g

132%

Raw Chinese Broccoli has 50 g of Fiber per 500 calories, which is 132% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41.2%

Raw Chinese Broccoli has 23.076923076923 g of Protein per 500 calories, which is 41.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Broccoli

Vitamin A1654 μg

184%

RAE, retinol activity equivalents

Raw Chinese Broccoli has 1653.8461538462 μg of Vitamin A per 500 calories, which is 184% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.92 mg

160%

Thiamine

Raw Chinese Broccoli has 1.9230769230769 mg of Vitamin B1 per 500 calories, which is 160% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.94 mg

226%

Riboflavin

Raw Chinese Broccoli has 2.9423076923077 mg of Vitamin B2 per 500 calories, which is 226% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.83 mg

55%

Niacin, nicotinic acid, niacinamide

Raw Chinese Broccoli has 8.8269230769231 mg of Vitamin B3 per 500 calories, which is 55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B61.42 mg

109%

Pyridoxine

Raw Chinese Broccoli has 1.4230769230769 mg of Vitamin B6 per 500 calories, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92000 μg

500%

Folates and Folic Acid

Raw Chinese Broccoli has 2000 μg of Vitamin B9 per 500 calories, which is 500% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C569 mg

632%

Ascorbic acid

Raw Chinese Broccoli has 569.23076923077 mg of Vitamin C per 500 calories, which is 632% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E9.6 mg

64%

Tocopherols and Tocotrienols

Raw Chinese Broccoli has 9.6153846153846 mg of Vitamin E per 500 calories, which is 64% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1713 μg

1428%

Phytomenadione or phylloquinone

Raw Chinese Broccoli has 1713.4615384615 μg of Vitamin K per 500 calories, which is 1428% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Broccoli

Calcium2019 mg

202%

Raw Chinese Broccoli has 2019.2307692308 mg of Calcium per 500 calories, which is 202% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.23 mg

137%

Raw Chinese Broccoli has 1.2307692307692 mg of Copper per 500 calories, which is 137% 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

Iron11.3 mg

142%

Raw Chinese Broccoli has 11.346153846154 mg of Iron per 500 calories, which is 142% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium365 mg

87%

Raw Chinese Broccoli has 365.38461538462 mg of Magnesium per 500 calories, which is 87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus827 mg

118%

Raw Chinese Broccoli has 826.92307692308 mg of Phosphorus per 500 calories, which is 118% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5269 mg

155%

Raw Chinese Broccoli has 5269.2307692308 mg of Potassium per 500 calories, which is 155% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium27 μg

49%

Raw Chinese Broccoli has 26.923076923077 μg of Selenium per 500 calories, which is 49% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium135 mg

8.97%

Raw Chinese Broccoli has 134.61538461538 mg of Sodium per 500 calories, which is 8.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.9 mg

71.7%

Raw Chinese Broccoli has 7.8846153846154 mg of Zinc per 500 calories, which is 71.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1780 g

48%

Raw Chinese Broccoli has 1779.8076923077 g of Water per 500 calories, which is 48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Chinese Broccoli:

500 calories of 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 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Chinese Broccoli:

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

Macronutrients in 500 calories of Raw Chinese Broccoli:

500 calories of 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 and Omega 6.
This vegetable has some Saturated Fat.

Compare Raw Chinese Broccoli with:

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

Food Info

Nutrients in 500 calories of Chinese Broccoli

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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