Nutrients in 100 grams of Chinese Broccoli

Raw Chinese Broccoli ( Brassica oleracea var. alboglabra), also known as gai-lan, kai-lan.

Macros Ratio

Protein Fat Carbs

16%

23%

61%

100 g ▼

Macro Nutrients

Chinese Broccoli

Energy26 kcal

0.9%

Raw Chinese Broccoli has 26 kcal of Energy per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.76 g

0.78%

Raw Chinese Broccoli has 0.76 g of Fat per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.36%

Raw Chinese Broccoli has 0.116 g of Saturated Fat per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Raw Chinese Broccoli has 0.271 g of Omega 3 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.08 g

0.47%

Raw Chinese Broccoli has 0.08 g of Omega 6 per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Chinese Broccoli has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.67 g

3.6%

Raw Chinese Broccoli has 4.67 g of Carbohydrate per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.88 g

1.2%

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

Raw Chinese Broccoli has 0.88 g of Sugars per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber2.6 g

6.84%

Raw Chinese Broccoli has 2.6 g of Fiber per 100 grams, which is 6.84% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.2 g

2.14%

Raw Chinese Broccoli has 1.2 g of Protein per 100 grams, which is 2.14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Broccoli

Vitamin A86 μg

9.56%

RAE, retinol activity equivalents

Raw Chinese Broccoli has 86 μg of Vitamin A per 100 grams, which is 9.56% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.33%

Thiamine

Raw Chinese Broccoli has 0.1 mg of Vitamin B1 per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.8%

Riboflavin

Raw Chinese Broccoli has 0.153 mg of Vitamin B2 per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.46 mg

2.87%

Niacin, nicotinic acid, niacinamide

Raw Chinese Broccoli has 0.459 mg of Vitamin B3 per 100 grams, which is 2.87% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.074 mg

5.7%

Pyridoxine

Raw Chinese Broccoli has 0.074 mg of Vitamin B6 per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9104 μg

26%

Folates and Folic Acid

Raw Chinese Broccoli has 104 μg of Vitamin B9 per 100 grams, which is 26% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Chinese Broccoli has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C29.6 mg

33%

Ascorbic acid

Raw Chinese Broccoli has 29.6 mg of Vitamin C per 100 grams, which is 33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Chinese Broccoli has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.5 mg

3.33%

Tocopherols and Tocotrienols

Raw Chinese Broccoli has 0.5 mg of Vitamin E per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K89 μg

74.3%

Phytomenadione or phylloquinone

Raw Chinese Broccoli has 89.1 μg of Vitamin K per 100 grams, which is 74.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Broccoli

Calcium105 mg

10.5%

Raw Chinese Broccoli has 105 mg of Calcium per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.064 mg

7.1%

Raw Chinese Broccoli has 0.064 mg of Copper per 100 grams, which is 7.1% 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

Iron0.59 mg

7.38%

Raw Chinese Broccoli has 0.59 mg of Iron per 100 grams, which is 7.38% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium19 mg

4.52%

Raw Chinese Broccoli has 19 mg of Magnesium per 100 grams, which is 4.52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus43 mg

6.14%

Raw Chinese Broccoli has 43 mg of Phosphorus per 100 grams, which is 6.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium274 mg

8.06%

Raw Chinese Broccoli has 274 mg of Potassium per 100 grams, which is 8.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.55%

Raw Chinese Broccoli has 1.4 μg of Selenium per 100 grams, which is 2.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7 mg

0.47%

Raw Chinese Broccoli has 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.41 mg

3.73%

Raw Chinese Broccoli has 0.41 mg of Zinc per 100 grams, which is 3.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water93 g

2.5%

Raw Chinese Broccoli has 92.55 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Chinese Broccoli:

100 grams of Chinese Broccoli is an excellent source of Vitamin B9, Vitamin C and Vitamin K.
It has a good amount of Vitamin A, Vitamin B1 and Vitamin B2.
It also has some Vitamin B3, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Chinese Broccoli:

100 grams of Chinese Broccoli has a good amount of Calcium, Copper, Iron and Potassium.
It has some Magnesium, Phosphorus, Selenium and Zinc.
It has no Sodium.

Macronutrients in 100 grams of Raw Chinese Broccoli:

100 grams of Chinese Broccoli has a good amount of Omega 3.
It has some Carbohydrate and Fiber.
While 100 grams of product has trace amounts of Fat, Sugars and Protein, it has no Saturated Fat and Omega 6.

Compare Raw Chinese Broccoli with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Chinese Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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