Nutrients in 5 ounces of Cooked Broccoli Raab

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

whole cooked

Macros Ratio

Protein Fat Carbs

47%

14%

39%

5 oz ▼

Macro Nutrients

Cooked Broccoli Raab

Energy35.4 kcal

1.22%

Cooked Broccoli Raab has 35.436875 kcal of Energy per 5 ounces, which is 1.22% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.74 g

0.76%

Cooked Broccoli Raab has 0.737087 g of Fat per 5 ounces, which is 0.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.39%

Cooked Broccoli Raab has 0.126155275 g of Saturated Fat per 5 ounces, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

18%

Cooked Broccoli Raab has 0.284912475 g of Omega 3 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.044 g

0.26%

Cooked Broccoli Raab has 0.043941725 g of Omega 6 per 5 ounces, which is 0.26% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.42 g

3.4%

Cooked Broccoli Raab has 4.422522 g of Carbohydrate per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.88 g

1.2%

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

Cooked Broccoli Raab has 0.8788345 g of Sugars per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.34 g

0.47%

≤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 0.340194 g of Fructose per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.33 g

Cooked Broccoli Raab has 0.32601925 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.21 g

Cooked Broccoli Raab has 0.21262125 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.97 g

10.4%

Cooked Broccoli Raab has 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.43 g

9.7%

Cooked Broccoli Raab has 5.42892925 g of Protein per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab

Vitamin A322 μg

35.8%

RAE, retinol activity equivalents

Cooked Broccoli Raab has 321.766825 μg of Vitamin A per 5 ounces, which is 35.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Cooked Broccoli Raab has 0.239553275 mg of Vitamin B1 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Cooked Broccoli Raab has 0.1984465 mg of Vitamin B2 per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.86 mg

18%

Niacin, nicotinic acid, niacinamide

Cooked Broccoli Raab has 2.856212125 mg of Vitamin B3 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.7%

Pantothenic acid

Cooked Broccoli Raab has 0.6350288 mg of Vitamin B5 per 5 ounces, which is 12.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

24%

Pyridoxine

Cooked Broccoli Raab has 0.3118445 mg of Vitamin B6 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9101 μg

25%

Folates and Folic Acid

Cooked Broccoli Raab has 100.640725 μg of Vitamin B9 per 5 ounces, which is 25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C52.4 mg

58.3%

Ascorbic acid

Cooked Broccoli Raab has 52.446575 mg of Vitamin C per 5 ounces, which is 58.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.6 mg

24%

Tocopherols and Tocotrienols

Cooked Broccoli Raab has 3.58621175 mg of Vitamin E per 5 ounces, which is 24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K363 μg

302%

Phytomenadione or phylloquinone

Cooked Broccoli Raab has 362.8736 μg of Vitamin K per 5 ounces, which is 302% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab

Calcium167 mg

16.7%

Cooked Broccoli Raab has 167.26205 mg of Calcium per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12%

Cooked Broccoli Raab has 0.106310625 mg of Copper per 5 ounces, which is 12% 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

Iron1.8 mg

22.5%

Cooked Broccoli Raab has 1.80019325 mg of Iron per 5 ounces, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium38.3 mg

9.1%

Cooked Broccoli Raab has 38.271825 mg of Magnesium per 5 ounces, which is 9.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.54 mg

23.4%

Cooked Broccoli Raab has 0.5386405 mg of Manganese per 5 ounces, which is 23.4% 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

Phosphorus116 mg

16.6%

Cooked Broccoli Raab has 116.23295 mg of Phosphorus per 5 ounces, which is 16.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium486 mg

14.3%

Cooked Broccoli Raab has 486.193925 mg of Potassium per 5 ounces, which is 14.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.84 μg

3.35%

Cooked Broccoli Raab has 1.8427175 μg of Selenium per 5 ounces, which is 3.35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium79.4 mg

5.3%

Cooked Broccoli Raab has 79.3786 mg of Sodium per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

6.96%

Cooked Broccoli Raab has 0.7654365 mg of Zinc per 5 ounces, which is 6.96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.5%

Cooked Broccoli Raab has 129.57138975 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Cooked Broccoli Raab:

5 ounces of Cooked Broccoli Raab has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Cooked Broccoli Raab:

5 ounces of Cooked Broccoli Raab is an excellent source of Iron and Manganese.
It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has some Selenium, Sodium and Zinc.

Macronutrients in 5 ounces of Cooked Broccoli Raab:

5 ounces of Cooked Broccoli Raab has a good amount of Omega 3, Fiber and Protein.
It has some Carbohydrate.
While 5 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.

Compare Cooked Broccoli Raab with:

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Food Info

Nutrients in 5 ounces of Cooked Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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