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Nutrients in 7 ounces of Broccoli Raab

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

Macros Ratio

Protein Fat Carbs
45%
15%
40%
7 oz ▼

Macro Nutrients

Broccoli Raab
Energy43.7 kcal
1.5%
Raw Broccoli Raab has 43.65823 kcal of Energy per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.97 g
1%
Raw Broccoli Raab has 0.97238785 g of Fat per 7 ounces, which is 1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.51%
Raw Broccoli Raab has 0.164710595 g of Saturated Fat per 7 ounces, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.38 g
23.4%
Raw Broccoli Raab has 0.375063885 g of Omega 3 per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.058 g
0.34%
Raw Broccoli Raab has 0.057549485 g of Omega 6 per 7 ounces, which is 0.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate5.66 g
4.35%
Raw Broccoli Raab has 5.65572525 g of Carbohydrate per 7 ounces, which is 4.35% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.75 g
1.04%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Broccoli Raab has 0.7540967 g of Sugars per 7 ounces, which is 1.04% 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]
Raw Broccoli Raab has 0.33735905 g of Fructose per 7 ounces, which is 0.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.2 g
%
Raw Broccoli Raab has 0.1984465 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.22 g
%
Raw Broccoli Raab has 0.21829115 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.36 g
14%
Raw Broccoli Raab has 5.3580555 g of Fiber per 7 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.3 g
11.2%
Raw Broccoli Raab has 6.29075405 g of Protein per 7 ounces, which is 11.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab
Vitamin A260 μg
29%
RAE, retinol activity equivalents
Raw Broccoli Raab has 259.964915 μg of Vitamin A per 7 ounces, which is 29% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg
26.8%
Thiamine
Raw Broccoli Raab has 0.32148333 mg of Vitamin B1 per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg
19.7%
Riboflavin
Raw Broccoli Raab has 0.255995985 mg of Vitamin B2 per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.42 mg
15%
Niacin, nicotinic acid, niacinamide
Raw Broccoli Raab has 2.423031765 mg of Vitamin B3 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg
12.8%
Pantothenic acid
Raw Broccoli Raab has 0.63899773 mg of Vitamin B5 per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg
26%
Pyridoxine
Raw Broccoli Raab has 0.339343515 mg of Vitamin B6 per 7 ounces, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9165 μg
41%
Folates and Folic Acid
Raw Broccoli Raab has 164.710595 μg of Vitamin B9 per 7 ounces, which is 41% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C40 mg
44.5%
Ascorbic acid
Raw Broccoli Raab has 40.086193 mg of Vitamin C per 7 ounces, which is 44.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E3.2 mg
21.4%
Tocopherols and Tocotrienols
Raw Broccoli Raab has 3.2148333 mg of Vitamin E per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K445 μg
370%
Phytomenadione or phylloquinone
Raw Broccoli Raab has 444.52016 μg of Vitamin K per 7 ounces, which is 370% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab
Calcium214 mg
21.4%
Raw Broccoli Raab has 214.32222 mg of Calcium per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.083 mg
9.26%
Raw Broccoli Raab has 0.08334753 mg of Copper per 7 ounces, which is 9.26% 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
Iron4.25 mg
53%
Raw Broccoli Raab has 4.2467551 mg of Iron per 7 ounces, which is 53% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium43.7 mg
10.4%
Raw Broccoli Raab has 43.65823 mg of Magnesium per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Raw Broccoli Raab has 0.783863675 mg of Manganese per 7 ounces, which is 34% 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
Phosphorus145 mg
20.7%
Raw Broccoli Raab has 144.865945 mg of Phosphorus per 7 ounces, which is 20.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium389 mg
11.4%
Raw Broccoli Raab has 388.95514 mg of Potassium per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.6%
Raw Broccoli Raab has 1.984465 μg of Selenium per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium65.5 mg
4.37%
Raw Broccoli Raab has 65.487345 mg of Sodium per 7 ounces, which is 4.37% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.53 mg
14%
Raw Broccoli Raab has 1.52803805 mg of Zinc per 7 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water184 g
4.96%
Raw Broccoli Raab has 183.66223575 g of Water per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Broccoli Raab:
Minerals in 7 ounces of Raw Broccoli Raab:
Macronutrients in 7 ounces of Raw Broccoli Raab:



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