Nutrients in 5 ounces of Broccoli Raab

Raw Broccoli Raab (Brassica ruvo), also known as Broccoli rabe, Rapini.

Macros Ratio

Protein Fat Carbs

45%

15%

40%

5 oz ▼

Macro Nutrients

Broccoli Raab

Energy31 kcal

1.08%

Raw Broccoli Raab has 31.18445 kcal of Energy per 5 ounces, which is 1.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.69 g

0.72%

Raw Broccoli Raab has 0.69456275 g of Fat per 5 ounces, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Raw Broccoli Raab has 0.117650425 g of Saturated Fat per 5 ounces, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

16.7%

Raw Broccoli Raab has 0.267902775 g of Omega 3 per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.041 g

0.24%

Raw Broccoli Raab has 0.041106775 g of Omega 6 per 5 ounces, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate4.04 g

3.1%

Raw Broccoli Raab has 4.03980375 g of Carbohydrate per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.54 g

0.74%

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

Raw Broccoli Raab has 0.5386405 g of Sugars per 5 ounces, which is 0.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.24 g

0.33%

≤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]

Raw Broccoli Raab has 0.24097075 g of Fructose per 5 ounces, which is 0.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.14 g

Raw Broccoli Raab has 0.1417475 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.16 g

Raw Broccoli Raab has 0.15592225 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.83 g

10%

Raw Broccoli Raab has 3.8271825 g of Fiber per 5 ounces, which is 10% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.5 g

8.02%

Raw Broccoli Raab has 4.49339575 g of Protein per 5 ounces, which is 8.02% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A186 μg

20.6%

RAE, retinol activity equivalents

Raw Broccoli Raab has 185.689225 μg of Vitamin A per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Raw Broccoli Raab has 0.22963095 mg of Vitamin B1 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Raw Broccoli Raab has 0.182854275 mg of Vitamin B2 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.73 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 1.730736975 mg of Vitamin B3 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.46 mg

9.13%

Pantothenic acid

Raw Broccoli Raab has 0.45642695 mg of Vitamin B5 per 5 ounces, which is 9.13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.6%

Pyridoxine

Raw Broccoli Raab has 0.242388225 mg of Vitamin B6 per 5 ounces, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9118 μg

29.4%

Folates and Folic Acid

Raw Broccoli Raab has 117.650425 μg of Vitamin B9 per 5 ounces, which is 29.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C28.6 mg

32%

Ascorbic acid

Raw Broccoli Raab has 28.632995 mg of Vitamin C per 5 ounces, which is 32% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E2.3 mg

15.3%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 2.2963095 mg of Vitamin E per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K318 μg

265%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 317.5144 μg of Vitamin K per 5 ounces, which is 265% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium153 mg

15.3%

Raw Broccoli Raab has 153.0873 mg of Calcium per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.06 mg

6.6%

Raw Broccoli Raab has 0.05953395 mg of Copper per 5 ounces, which is 6.6% 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

Iron3.03 mg

38%

Raw Broccoli Raab has 3.0333965 mg of Iron per 5 ounces, which is 38% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31 mg

7.42%

Raw Broccoli Raab has 31.18445 mg of Magnesium per 5 ounces, which is 7.42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.3%

Raw Broccoli Raab has 0.559902625 mg of Manganese per 5 ounces, which is 24.3% 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

Phosphorus103 mg

14.8%

Raw Broccoli Raab has 103.475675 mg of Phosphorus per 5 ounces, which is 14.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium278 mg

8.17%

Raw Broccoli Raab has 277.8251 mg of Potassium per 5 ounces, which is 8.17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.58%

Raw Broccoli Raab has 1.417475 μg of Selenium per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium46.8 mg

3.1%

Raw Broccoli Raab has 46.776675 mg of Sodium per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.92%

Raw Broccoli Raab has 1.09145575 mg of Zinc per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water131 g

3.55%

Raw Broccoli Raab has 131.18731125 g of Water per 5 ounces, which is 3.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Broccoli Raab:

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

Minerals in 5 ounces of Raw Broccoli Raab:

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

Macronutrients in 5 ounces of Raw Broccoli Raab:

5 ounces of 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 Raw Broccoli Raab with:

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

Food Info

Nutrients in 5 ounces of Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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