Nutrients in 500 calories of Cooked Broccoli Raab

Broccoli raab, cooked, also known as Broccoli rabe, Rapini.

whole cooked

Weight per 500 Calories

Cooked Broccoli Raab

2000g

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

Macros Ratio

Protein Fat Carbs

47%

14%

39%

500 kcal ▼

Macro Nutrients

Cooked Broccoli Raab

Energy500 kcal

17.2%

Cooked Broccoli Raab 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

Fat10.4 g

10.7%

Cooked Broccoli Raab has 10.4 g of Fat per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.78 g

5.56%

Cooked Broccoli Raab has 1.78 g of Saturated Fat per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 34 g

251%

Cooked Broccoli Raab has 4.02 g of Omega 3 per 500 calories, which is 251% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.62 g

3.65%

Cooked Broccoli Raab has 0.62 g of Omega 6 per 500 calories, which is 3.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Broccoli Raab 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

Carbohydrate62.4 g

48%

Cooked Broccoli Raab has 62.4 g of Carbohydrate per 500 calories, which is 48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12.4 g

17%

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

Cooked Broccoli Raab has 12.4 g of Sugars per 500 calories, which is 17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.8 g

6.62%

≤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]

Cooked Broccoli Raab has 4.8 g of Fructose per 500 calories, which is 6.62% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.6 g

Cooked Broccoli Raab has 4.6 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3 g

Cooked Broccoli Raab has 3 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber56 g

147%

Cooked Broccoli Raab has 56 g of Fiber per 500 calories, which is 147% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein76.6 g

137%

Cooked Broccoli Raab has 76.6 g of Protein per 500 calories, which is 137% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab

Vitamin A4540 μg

504%

RAE, retinol activity equivalents

Cooked Broccoli Raab has 4540 μg of Vitamin A per 500 calories, which is 504% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.38 mg

282%

Thiamine

Cooked Broccoli Raab has 3.38 mg of Vitamin B1 per 500 calories, which is 282% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.8 mg

215%

Riboflavin

Cooked Broccoli Raab has 2.8 mg of Vitamin B2 per 500 calories, which is 215% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B340.3 mg

252%

Niacin, nicotinic acid, niacinamide

Cooked Broccoli Raab has 40.3 mg of Vitamin B3 per 500 calories, which is 252% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.96 mg

179%

Pantothenic acid

Cooked Broccoli Raab has 8.96 mg of Vitamin B5 per 500 calories, which is 179% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.4 mg

338%

Pyridoxine

Cooked Broccoli Raab has 4.4 mg of Vitamin B6 per 500 calories, which is 338% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91420 μg

355%

Folates and Folic Acid

Cooked Broccoli Raab has 1420 μg of Vitamin B9 per 500 calories, which is 355% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Broccoli Raab 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 C740 mg

822%

Ascorbic acid

Cooked Broccoli Raab has 740 mg of Vitamin C per 500 calories, which is 822% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Broccoli Raab 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 E50.6 mg

337%

Tocopherols and Tocotrienols

Cooked Broccoli Raab has 50.6 mg of Vitamin E per 500 calories, which is 337% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5120 μg

4267%

Phytomenadione or phylloquinone

Cooked Broccoli Raab has 5120 μg of Vitamin K per 500 calories, which is 4267% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab

Calcium2360 mg

236%

Cooked Broccoli Raab has 2360 mg of Calcium per 500 calories, which is 236% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

167%

Cooked Broccoli Raab has 1.5 mg of Copper per 500 calories, which is 167% 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

Iron25.4 mg

318%

Cooked Broccoli Raab has 25.4 mg of Iron per 500 calories, which is 318% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium540 mg

129%

Cooked Broccoli Raab has 540 mg of Magnesium per 500 calories, which is 129% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.6 mg

330%

Cooked Broccoli Raab has 7.6 mg of Manganese per 500 calories, which is 330% 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

Phosphorus1640 mg

234%

Cooked Broccoli Raab has 1640 mg of Phosphorus per 500 calories, which is 234% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6860 mg

202%

Cooked Broccoli Raab has 6860 mg of Potassium per 500 calories, which is 202% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium26 μg

47.3%

Cooked Broccoli Raab has 26 μg of Selenium per 500 calories, which is 47.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1120 mg

74.7%

Cooked Broccoli Raab has 1120 mg of Sodium per 500 calories, which is 74.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

98%

Cooked Broccoli Raab has 10.8 mg of Zinc per 500 calories, which is 98% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1828 g

49.4%

Cooked Broccoli Raab has 1828.2 g of Water per 500 calories, which is 49.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Broccoli Raab:

500 calories of Cooked 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 500 calories of Cooked Broccoli Raab:

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

Macronutrients in 500 calories of Cooked Broccoli Raab:

500 calories of Cooked Broccoli Raab has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Fat and Sugars.
This vegetable has some Saturated Fat, Omega 6 and Fructose.
It has no Glucose and Sucrose.

Compare Cooked Broccoli Raab with:

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

Food Info

Nutrients in 500 calories of Cooked Broccoli Raab

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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