Nutrients in 500 calories of Boiled Broccoli

Boiled and Drained Broccoli.

Weight per 500 Calories

Boiled Broccoli

1429g

Boiled and Drained Broccoli has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

23%

68%

500 kcal ▼

Macro Nutrients

Boiled Broccoli

Energy500 kcal

17.2%

Boiled and Drained 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

Fat5.86 g

6.04%

Boiled and Drained Broccoli has 5.8571428571429 g of Fat per 500 calories, which is 6.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.13 g

3.53%

Boiled and Drained Broccoli has 1.1285714285714 g of Saturated Fat per 500 calories, which is 3.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.7 g

106%

Boiled and Drained Broccoli has 1.7 g of Omega 3 per 500 calories, which is 106% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.73 g

4.3%

Boiled and Drained Broccoli has 0.72857142857143 g of Omega 6 per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained 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

Carbohydrate103 g

79%

Boiled and Drained Broccoli has 102.57142857143 g of Carbohydrate per 500 calories, which is 79% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20 g

27.4%

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

Boiled and Drained Broccoli has 19.857142857143 g of Sugars per 500 calories, which is 27.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose10.6 g

14.6%

≤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]

Boiled and Drained Broccoli has 10.571428571429 g of Fructose per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7 g

Boiled and Drained Broccoli has 7 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.14 g

Boiled and Drained Broccoli has 1.1428571428571 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber47 g

124%

Boiled and Drained Broccoli has 47.142857142857 g of Fiber per 500 calories, which is 124% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34 g

60.7%

Boiled and Drained Broccoli has 34 g of Protein per 500 calories, which is 60.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Broccoli

Vitamin A1100 μg

122%

RAE, retinol activity equivalents

Boiled and Drained Broccoli has 1100 μg of Vitamin A per 500 calories, which is 122% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.9 mg

75%

Thiamine

Boiled and Drained Broccoli has 0.9 mg of Vitamin B1 per 500 calories, which is 75% 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

Boiled and Drained Broccoli has 1.7571428571429 mg of Vitamin B2 per 500 calories, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.9 mg

49.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Broccoli has 7.9 mg of Vitamin B3 per 500 calories, which is 49.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.8 mg

176%

Pantothenic acid

Boiled and Drained Broccoli has 8.8 mg of Vitamin B5 per 500 calories, which is 176% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.86 mg

220%

Pyridoxine

Boiled and Drained Broccoli has 2.8571428571429 mg of Vitamin B6 per 500 calories, which is 220% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91543 μg

386%

Folates and Folic Acid

Boiled and Drained Broccoli has 1542.8571428571 μg of Vitamin B9 per 500 calories, which is 386% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained 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 C927 mg

1030%

Ascorbic acid

Boiled and Drained Broccoli has 927.14285714286 mg of Vitamin C per 500 calories, which is 1030% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained 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 E20.7 mg

138%

Tocopherols and Tocotrienols

Boiled and Drained Broccoli has 20.714285714286 mg of Vitamin E per 500 calories, which is 138% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2016 μg

1680%

Phytomenadione or phylloquinone

Boiled and Drained Broccoli has 2015.7142857143 μg of Vitamin K per 500 calories, which is 1680% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Broccoli

Calcium571 mg

57%

Boiled and Drained Broccoli has 571.42857142857 mg of Calcium per 500 calories, which is 57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

97%

Boiled and Drained Broccoli has 0.87142857142857 mg of Copper per 500 calories, which is 97% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride57 μg

1.43%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Boiled and Drained Broccoli has 57.142857142857 μg of Fluoride per 500 calories, which is 1.43% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron9.57 mg

120%

Boiled and Drained Broccoli has 9.5714285714286 mg of Iron per 500 calories, which is 120% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium300 mg

71.4%

Boiled and Drained Broccoli has 300 mg of Magnesium per 500 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.77 mg

120%

Boiled and Drained Broccoli has 2.7714285714286 mg of Manganese per 500 calories, which is 120% 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

Phosphorus957 mg

137%

Boiled and Drained Broccoli has 957.14285714286 mg of Phosphorus per 500 calories, which is 137% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4186 mg

123%

Boiled and Drained Broccoli has 4185.7142857143 mg of Potassium per 500 calories, which is 123% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23 μg

41.6%

Boiled and Drained Broccoli has 22.857142857143 μg of Selenium per 500 calories, which is 41.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium586 mg

39%

Boiled and Drained Broccoli has 585.71428571429 mg of Sodium per 500 calories, which is 39% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.43 mg

58.4%

Boiled and Drained Broccoli has 6.4285714285714 mg of Zinc per 500 calories, which is 58.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1275 g

34.5%

Boiled and Drained Broccoli has 1275 g of Water per 500 calories, which is 34.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Broccoli:

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

Minerals in 500 calories of Boiled and Drained Broccoli:

500 calories of Boiled Broccoli has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium, Selenium, Sodium and Zinc.
The product has trace amounts of Fluoride.

Macronutrients in 500 calories of Boiled and Drained Broccoli:

500 calories of Boiled 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 Fructose.
This vegetable has some Fat, Saturated Fat and Omega 6.
It has no Glucose and Sucrose.

Compare Boiled and Drained Broccoli with:

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

Food Info

Nutrients in 500 calories of Boiled Broccoli

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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