Nutrients in 7 ounces of Broccoli

Raw Broccoli (Brassica oleracea var. italica).

Macros Ratio

Protein Fat Carbs

27%

65%

7 oz ▼

Macro Nutrients

Broccoli

Energy67.5 kcal

2.33%

Raw Broccoli has 67.47181 kcal of Energy per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.73 g

0.76%

Raw Broccoli has 0.73425205 g of Fat per 7 ounces, which is 0.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.71%

Raw Broccoli has 0.22622901 g of Saturated Fat per 7 ounces, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.8%

Raw Broccoli has 0.125021295 g of Omega 3 per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.097 g

0.57%

Raw Broccoli has 0.097238785 g of Omega 6 per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Broccoli 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

Carbohydrate13 g

10%

Raw Broccoli has 13.1768476 g of Carbohydrate per 7 ounces, which is 10% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.37 g

4.65%

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

Raw Broccoli has 3.3735905 g of Sugars per 7 ounces, which is 4.65% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.35 g

1.86%

≤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 1.3494362 g of Fructose per 7 ounces, which is 1.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.97 g

Raw Broccoli has 0.97238785 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.2 g

Raw Broccoli has 0.1984465 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.16 g

13.6%

Raw Broccoli has 5.159609 g of Fiber per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.6 g

10%

Raw Broccoli has 5.5961913 g of Protein per 7 ounces, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli

Vitamin A61.5 μg

6.84%

RAE, retinol activity equivalents

Raw Broccoli has 61.518415 μg of Vitamin A per 7 ounces, which is 6.84% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

11.7%

Thiamine

Raw Broccoli has 0.140897015 mg of Vitamin B1 per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

18%

Riboflavin

Raw Broccoli has 0.232182405 mg of Vitamin B2 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.27 mg

7.93%

Niacin, nicotinic acid, niacinamide

Raw Broccoli has 1.268073135 mg of Vitamin B3 per 7 ounces, which is 7.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.14 mg

22.7%

Pantothenic acid

Raw Broccoli has 1.137098445 mg of Vitamin B5 per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

26.7%

Pyridoxine

Raw Broccoli has 0.347281375 mg of Vitamin B6 per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9125 μg

31.3%

Folates and Folic Acid

Raw Broccoli has 125.021295 μg of Vitamin B9 per 7 ounces, which is 31.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Broccoli 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 C177 mg

197%

Ascorbic acid

Raw Broccoli has 177.014278 mg of Vitamin C per 7 ounces, which is 197% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Broccoli 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 E1.55 mg

10.3%

Tocopherols and Tocotrienols

Raw Broccoli has 1.5478827 mg of Vitamin E per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K202 μg

168%

Phytomenadione or phylloquinone

Raw Broccoli has 201.621644 μg of Vitamin K per 7 ounces, which is 168% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli

Calcium93 mg

9.33%

Raw Broccoli has 93.269855 mg of Calcium per 7 ounces, which is 9.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.097 mg

11%

Raw Broccoli has 0.097238785 mg of Copper per 7 ounces, which is 11% 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

Iron1.45 mg

18%

Raw Broccoli has 1.44865945 mg of Iron per 7 ounces, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41.7 mg

9.92%

Raw Broccoli has 41.673765 mg of Magnesium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.42 mg

18%

Raw Broccoli has 0.41673765 mg of Manganese per 7 ounces, which is 18% 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

Phosphorus131 mg

18.7%

Raw Broccoli has 130.97469 mg of Phosphorus per 7 ounces, which is 18.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium627 mg

18.4%

Raw Broccoli has 627.09094 mg of Potassium per 7 ounces, which is 18.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.96 μg

9.02%

Raw Broccoli has 4.9611625 μg of Selenium per 7 ounces, which is 9.02% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium65.5 mg

4.37%

Raw Broccoli 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

Zinc0.81 mg

7.4%

Raw Broccoli has 0.81363065 mg of Zinc per 7 ounces, which is 7.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water177 g

4.8%

Raw Broccoli has 177.2127245 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Broccoli:

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

Minerals in 7 ounces of Raw Broccoli:

7 ounces of Broccoli has a good amount of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has some Sodium.

Macronutrients in 7 ounces of Raw Broccoli:

7 ounces of Broccoli has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
It has some Sugars.
While 7 ounces of product has trace amounts of Fat, Saturated Fat and Fructose, it has no Omega 6, Glucose and Sucrose.

Compare Raw Broccoli with:

Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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