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Nutrients in 5 ounces of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Macros Ratio

Protein Fat Carbs
27%
8%
65%
5 oz ▼

Macro Nutrients

Broccoli
Energy48 kcal
1.66%
Raw Broccoli has 48.19415 kcal of Energy per 5 ounces, which is 1.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.52 g
0.54%
Raw Broccoli has 0.52446575 g of Fat per 5 ounces, which is 0.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.5%
Raw Broccoli has 0.16159215 g of Saturated Fat per 5 ounces, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.089 g
5.6%
Raw Broccoli has 0.089300925 g of Omega 3 per 5 ounces, which is 5.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.069 g
0.41%
Raw Broccoli has 0.069456275 g of Omega 6 per 5 ounces, which is 0.41% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Broccoli 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
Carbohydrate9.4 g
7.24%
Raw Broccoli has 9.412034 g of Carbohydrate per 5 ounces, which is 7.24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.4 g
3.32%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Broccoli has 2.4097075 g of Sugars per 5 ounces, which is 3.32% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.96 g
1.33%
≤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 has 0.963883 g of Fructose per 5 ounces, which is 1.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.69 g
%
Raw Broccoli has 0.69456275 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.14 g
%
Raw Broccoli has 0.1417475 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.7 g
9.7%
Raw Broccoli has 3.685435 g of Fiber per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4 g
7.14%
Raw Broccoli has 3.9972795 g of Protein per 5 ounces, which is 7.14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli
Vitamin A44 μg
4.9%
RAE, retinol activity equivalents
Raw Broccoli has 43.941725 μg of Vitamin A per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg
8.4%
Thiamine
Raw Broccoli has 0.100640725 mg of Vitamin B1 per 5 ounces, which is 8.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
12.8%
Riboflavin
Raw Broccoli has 0.165844575 mg of Vitamin B2 per 5 ounces, which is 12.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.91 mg
5.66%
Niacin, nicotinic acid, niacinamide
Raw Broccoli has 0.905766525 mg of Vitamin B3 per 5 ounces, which is 5.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg
16.2%
Pantothenic acid
Raw Broccoli has 0.812213175 mg of Vitamin B5 per 5 ounces, which is 16.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19%
Pyridoxine
Raw Broccoli has 0.248058125 mg of Vitamin B6 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B989.3 μg
22.3%
Folates and Folic Acid
Raw Broccoli has 89.300925 μg of Vitamin B9 per 5 ounces, which is 22.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Broccoli 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 C126 mg
140%
Ascorbic acid
Raw Broccoli has 126.43877 mg of Vitamin C per 5 ounces, which is 140% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Broccoli 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 E1.1 mg
7.37%
Tocopherols and Tocotrienols
Raw Broccoli has 1.1056305 mg of Vitamin E per 5 ounces, which is 7.37% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K144 μg
120%
Phytomenadione or phylloquinone
Raw Broccoli has 144.01546 μg of Vitamin K per 5 ounces, which is 120% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli
Calcium66.6 mg
6.66%
Raw Broccoli has 66.621325 mg of Calcium per 5 ounces, which is 6.66% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.069 mg
7.7%
Raw Broccoli has 0.069456275 mg of Copper per 5 ounces, which is 7.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.03 mg
13%
Raw Broccoli has 1.03475675 mg of Iron per 5 ounces, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium29.8 mg
7.1%
Raw Broccoli has 29.766975 mg of Magnesium per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.3 mg
13%
Raw Broccoli has 0.29766975 mg of Manganese per 5 ounces, which is 13% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus94 mg
13.4%
Raw Broccoli has 93.55335 mg of Phosphorus per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium448 mg
13%
Raw Broccoli has 447.9221 mg of Potassium per 5 ounces, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.54 μg
6.44%
Raw Broccoli has 3.5436875 μg of Selenium per 5 ounces, which is 6.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium46.8 mg
3.1%
Raw Broccoli 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
Zinc0.58 mg
5.3%
Raw Broccoli has 0.58116475 mg of Zinc per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water127 g
3.42%
Raw Broccoli has 126.5805175 g of Water per 5 ounces, which is 3.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Broccoli:
Minerals in 5 ounces of Raw Broccoli:
Macronutrients in 5 ounces of Raw Broccoli:



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