Nutrients in 7 ounces of Cooked Broccoli Raab

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

whole cooked

Macros Ratio

Protein Fat Carbs

47%

14%

39%

7 oz ▼

Macro Nutrients

Cooked Broccoli Raab

Energy49.6 kcal

1.7%

Cooked Broccoli Raab has 49.611625 kcal of Energy per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.03 g

1.06%

Cooked Broccoli Raab has 1.0319218 g of Fat per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.55%

Cooked Broccoli Raab has 0.176617385 g of Saturated Fat per 7 ounces, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.4 g

25%

Cooked Broccoli Raab has 0.398877465 g of Omega 3 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.062 g

0.36%

Cooked Broccoli Raab has 0.061518415 g of Omega 6 per 7 ounces, which is 0.36% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.2 g

4.76%

Cooked Broccoli Raab has 6.1915308 g of Carbohydrate per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.23 g

1.7%

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

Cooked Broccoli Raab has 1.2303683 g of Sugars per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.48 g

0.66%

≤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 0.4762716 g of Fructose per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.46 g

Cooked Broccoli Raab has 0.45642695 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.3 g

Cooked Broccoli Raab has 0.29766975 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.56 g

14.6%

Cooked Broccoli Raab has 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.6 g

13.6%

Cooked Broccoli Raab has 7.60050095 g of Protein per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Broccoli Raab

Vitamin A450 μg

50%

RAE, retinol activity equivalents

Cooked Broccoli Raab has 450.473555 μg of Vitamin A per 7 ounces, which is 50% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg

28%

Thiamine

Cooked Broccoli Raab has 0.335374585 mg of Vitamin B1 per 7 ounces, which is 28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.4%

Riboflavin

Cooked Broccoli Raab has 0.2778251 mg of Vitamin B2 per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Cooked Broccoli Raab has 3.998696975 mg of Vitamin B3 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.89 mg

17.8%

Pantothenic acid

Cooked Broccoli Raab has 0.88904032 mg of Vitamin B5 per 7 ounces, which is 17.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg

33.6%

Pyridoxine

Cooked Broccoli Raab has 0.4365823 mg of Vitamin B6 per 7 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9141 μg

35.2%

Folates and Folic Acid

Cooked Broccoli Raab has 140.897015 μg of Vitamin B9 per 7 ounces, which is 35.2% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C73.4 mg

81.6%

Ascorbic acid

Cooked Broccoli Raab has 73.425205 mg of Vitamin C per 7 ounces, which is 81.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.02 mg

33.5%

Tocopherols and Tocotrienols

Cooked Broccoli Raab has 5.02069645 mg of Vitamin E per 7 ounces, which is 33.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K508 μg

423%

Phytomenadione or phylloquinone

Cooked Broccoli Raab has 508.02304 μg of Vitamin K per 7 ounces, which is 423% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab

Calcium234 mg

23.4%

Cooked Broccoli Raab has 234.16687 mg of Calcium per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.5%

Cooked Broccoli Raab has 0.148834875 mg of Copper per 7 ounces, which is 16.5% 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

Iron2.52 mg

31.5%

Cooked Broccoli Raab has 2.52027055 mg of Iron per 7 ounces, which is 31.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.6 mg

12.8%

Cooked Broccoli Raab has 53.580555 mg of Magnesium per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.75 mg

32.8%

Cooked Broccoli Raab has 0.7540967 mg of Manganese per 7 ounces, which is 32.8% 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

Phosphorus163 mg

23.2%

Cooked Broccoli Raab has 162.72613 mg of Phosphorus per 7 ounces, which is 23.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium681 mg

20%

Cooked Broccoli Raab has 680.671495 mg of Potassium per 7 ounces, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.58 μg

4.7%

Cooked Broccoli Raab has 2.5798045 μg of Selenium per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium111 mg

7.4%

Cooked Broccoli Raab has 111.13004 mg of Sodium per 7 ounces, which is 7.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.07 mg

9.74%

Cooked Broccoli Raab has 1.0716111 mg of Zinc per 7 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water181 g

4.9%

Cooked Broccoli Raab has 181.39994565 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cooked Broccoli Raab:

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

Minerals in 7 ounces of Cooked Broccoli Raab:

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

Macronutrients in 7 ounces of Cooked Broccoli Raab:

7 ounces of Cooked Broccoli Raab is an excellent source of Omega 3.
It has a good amount of Fiber and Protein.
It also has some Carbohydrate.
While 7 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 7 ounces of Cooked Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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