Food Nutrient Profile - Cooked Chinese Broccoli

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Nutrients in 100 grams of Cooked Chinese Broccoli

Broccoli, chinese, cooked.

Macros Ratio

Protein Fat Carbs
17%
25%
58%
100 g ▼

Macro Nutrients

Cooked Chinese Broccoli
Energy22 kcal
0.76%
Cooked Chinese Broccoli provides 22kcal of Energy per 100 grams, meeting 0.76% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.72 g
0.74%
Cooked Chinese Broccoli provides 0.72g of Fat per 100 grams, meeting 0.74% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.11 g
0.34%
Cooked Chinese Broccoli provides 0.11g of Saturated Fat per 100 grams, meeting 0.34% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.26 g
16%
Cooked Chinese Broccoli provides 0.26g of Omega 3 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.076 g
0.45%
Cooked Chinese Broccoli provides 0.076g of Omega 6 per 100 grams, meeting 0.45% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Cooked Chinese Broccoli provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.8 g
2.93%
Cooked Chinese Broccoli provides 3.8g of Carbohydrate per 100 grams, meeting 2.93% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.84 g
1.16%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Chinese Broccoli provides 0.84g of Sugars per 100 grams, meeting 1.16% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.5 g
6.58%
Cooked Chinese Broccoli provides 2.5g of Fiber per 100 grams, meeting 6.58% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.14 g
2.04%
Cooked Chinese Broccoli provides 1.14g of Protein per 100 grams, meeting 2.04% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cooked Chinese Broccoli
Vitamin A82 μg
9.1%
RAE, retinol activity equivalents
Cooked Chinese Broccoli provides 82μg of Vitamin A per 100 grams, meeting 9.1% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.095 mg
7.9%
Thiamine
Cooked Chinese Broccoli provides 0.095mg of Vitamin B1 per 100 grams, meeting 7.9% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.15 mg
11.2%
Riboflavin
Cooked Chinese Broccoli provides 0.15mg of Vitamin B2 per 100 grams, meeting 11.2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.44 mg
2.73%
Niacin, nicotinic acid, niacinamide
Cooked Chinese Broccoli provides 0.44mg of Vitamin B3 per 100 grams, meeting 2.73% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.16 mg
3.18%
Pantothenic acid
Cooked Chinese Broccoli provides 0.16mg of Vitamin B5 per 100 grams, meeting 3.18% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.07 mg
5.4%
Pyridoxine
Cooked Chinese Broccoli provides 0.07mg of Vitamin B6 per 100 grams, meeting 5.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B999 μg
24.8%
Folates and Folic Acid
Cooked Chinese Broccoli provides 99μg of Vitamin B9 per 100 grams, meeting 24.8% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Chinese Broccoli provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C28 mg
31.3%
Ascorbic acid
Cooked Chinese Broccoli provides 28mg of Vitamin C per 100 grams, meeting 31.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Chinese Broccoli provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.48 mg
3.2%
Tocopherols and Tocotrienols
Cooked Chinese Broccoli provides 0.48mg of Vitamin E per 100 grams, meeting 3.2% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K84.8 μg
70.7%
Phytomenadione or phylloquinone
Cooked Chinese Broccoli provides 84.8μg of Vitamin K per 100 grams, meeting 70.7% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Cooked Chinese Broccoli
Calcium100 mg
10%
Cooked Chinese Broccoli provides 100mg of Calcium per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.061 mg
6.78%
Cooked Chinese Broccoli provides 0.061mg of Copper per 100 grams, meeting 6.78% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron0.56 mg
7%
Cooked Chinese Broccoli provides 0.56mg of Iron per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium18 mg
4.3%
Cooked Chinese Broccoli provides 18mg of Magnesium per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.26 mg
11.5%
Cooked Chinese Broccoli provides 0.26mg of Manganese per 100 grams, meeting 11.5% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus41 mg
5.86%
Cooked Chinese Broccoli provides 41mg of Phosphorus per 100 grams, meeting 5.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium261 mg
7.68%
Cooked Chinese Broccoli provides 261mg of Potassium per 100 grams, meeting 7.68% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.3 μg
2.36%
Cooked Chinese Broccoli provides 1.3μg of Selenium per 100 grams, meeting 2.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium7 mg
0.47%
Cooked Chinese Broccoli provides 7mg of Sodium per 100 grams, meeting 0.47% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.39 mg
3.55%
Cooked Chinese Broccoli provides 0.39mg of Zinc per 100 grams, meeting 3.55% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water94 g
2.53%
Cooked Chinese Broccoli provides 94g of Water per 100 grams, meeting 2.53% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Cooked Chinese Broccoli: Benefits and Analysis | 100 g

Discover the nutritional benefits of Cooked Chinese Broccoli with detailed macro and micronutrient data for 100g servings. Find out the essential nutrients packed in this delicious vegetable.

Vitamins in 100 Grams of Cooked Chinese Broccoli

Cooked Chinese Broccoli is a powerhouse of essential vitamins, making it a fantastic addition to your diet. In just 100 grams, you'll find:

Minerals in 100 Grams of Cooked Chinese Broccoli

This leafy green is also rich in minerals, which are crucial for various bodily functions. In 100 grams, you'll find:

Macronutrients in 100 Grams of Cooked Chinese Broccoli

When it comes to macronutrients, Cooked Chinese Broccoli offers a balanced profile:

Incorporating Cooked Chinese Broccoli into your meals can provide a wide array of nutrients that support overall health and well-being. Enjoy it steamed, stir-fried, or added to soups and salads for a nutritious boost!

Frequently Asked Questions about Cooked Chinese Broccoli

What are the health benefits of Cooked Chinese Broccoli?

Cooked Chinese broccoli, also known as gai lan, is a nutritious vegetable that is rich in vitamins A, C, and K, as well as folate, calcium, and iron. It is low in calories and high in fiber, making it a great addition to a healthy diet. Chinese broccoli also contains antioxidants that can help reduce inflammation and improve heart health.

Are there any potential risks or side effects of consuming Cooked Chinese Broccoli?

Cooked Chinese broccoli is a nutritious vegetable that is generally safe to consume. However, overcooking can lead to nutrient loss. It's important to cook it lightly to preserve its nutrients. Additionally, some individuals may experience digestive issues like bloating or gas if they are not used to consuming high-fiber foods like Chinese broccoli.

Can I lose weight by eating more Cooked Chinese Broccoli?

Cooked Chinese broccoli can be a healthy addition to a weight loss diet as it is low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider your overall diet and lifestyle habits. Incorporating a variety of nutrient-dense foods and being mindful of portion sizes can support your weight loss goals.

Can I gain more muscles by eating more Cooked Chinese Broccoli if I train consistently?

Cooked Chinese broccoli is a nutritious vegetable that can contribute to muscle growth when combined with consistent training. However, to effectively build muscle, it is important to consume a variety of plant-based protein sources, such as legumes, tofu, tempeh, and whole grains, in addition to Chinese broccoli. Additionally, ensuring an adequate intake of calories and protein is crucial for muscle development. Consulting with a nutritionist or dietitian can help you create a well-rounded vegan meal plan to support your fitness goals.

Can I eat Cooked Chinese Broccoli if I have diabetes?

Yes, you can eat cooked Chinese broccoli if you have diabetes. Chinese broccoli is a nutritious vegetable that is low in calories and carbohydrates, making it a good choice for managing blood sugar levels. Just be mindful of how it is prepared - opt for steaming, stir-frying, or boiling instead of deep-frying or adding high-sugar sauces.

Can I consume Cooked Chinese Broccoli if I am on a Keto diet?

Yes, you can consume cooked Chinese broccoli on a Keto diet. Chinese broccoli is low in carbs and calories, making it a suitable vegetable for a Keto diet. Just be mindful of any added oils or sauces that may contain hidden sugars or carbs.

Can I eat Cooked Chinese Broccoli if I am on a low fat diet?

Yes, you can eat cooked Chinese broccoli on a low-fat diet. Chinese broccoli is a nutritious vegetable that is low in fat and calories, making it a great choice for a low-fat diet. Just be mindful of how it is cooked - steaming or stir-frying with minimal oil would be the best cooking methods to keep the dish low in fat.

What is the environmental impact of producing Cooked Chinese Broccoli?

Cooked Chinese broccoli has a relatively low environmental impact compared to animal products. Chinese broccoli is a plant-based food that requires fewer resources like water and land to produce compared to animal agriculture. By choosing plant-based foods like Chinese broccoli, you can help reduce greenhouse gas emissions, water usage, and land degradation associated with animal agriculture.




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