Nutrients in 100 grams of Broccoli Raab

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

Macros Ratio

Protein Fat Carbs

45%

15%

40%

100 g ▼

Macro Nutrients

Broccoli Raab

Energy22 kcal

0.76%

Raw Broccoli Raab has 22 kcal of Energy per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.49 g

0.51%

Raw Broccoli Raab has 0.49 g of Fat per 100 grams, which is 0.51% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.083 g

0.26%

Raw Broccoli Raab has 0.083 g of Saturated Fat per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Raw Broccoli Raab has 0.189 g of Omega 3 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.029 g

0.17%

Raw Broccoli Raab has 0.029 g of Omega 6 per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Broccoli Raab 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

Carbohydrate2.85 g

2.2%

Raw Broccoli Raab has 2.85 g of Carbohydrate per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.38 g

0.52%

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

Raw Broccoli Raab has 0.38 g of Sugars per 100 grams, which is 0.52% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.17 g

0.23%

≤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 0.17 g of Fructose per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.1 g

Raw Broccoli Raab has 0.1 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.11 g

Raw Broccoli Raab has 0.11 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.7 g

7.1%

Raw Broccoli Raab has 2.7 g of Fiber per 100 grams, which is 7.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.17 g

5.66%

Raw Broccoli Raab has 3.17 g of Protein per 100 grams, which is 5.66% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Broccoli Raab

Vitamin A131 μg

14.6%

RAE, retinol activity equivalents

Raw Broccoli Raab has 131 μg of Vitamin A per 100 grams, which is 14.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.5%

Thiamine

Raw Broccoli Raab has 0.162 mg of Vitamin B1 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.92%

Riboflavin

Raw Broccoli Raab has 0.129 mg of Vitamin B2 per 100 grams, which is 9.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.22 mg

7.63%

Niacin, nicotinic acid, niacinamide

Raw Broccoli Raab has 1.221 mg of Vitamin B3 per 100 grams, which is 7.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.44%

Pantothenic acid

Raw Broccoli Raab has 0.322 mg of Vitamin B5 per 100 grams, which is 6.44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Raw Broccoli Raab has 0.171 mg of Vitamin B6 per 100 grams, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B983 μg

20.8%

Folates and Folic Acid

Raw Broccoli Raab has 83 μg of Vitamin B9 per 100 grams, which is 20.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Broccoli Raab 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 C20 mg

22.4%

Ascorbic acid

Raw Broccoli Raab has 20.2 mg of Vitamin C per 100 grams, which is 22.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Broccoli Raab 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 E1.62 mg

11%

Tocopherols and Tocotrienols

Raw Broccoli Raab has 1.62 mg of Vitamin E per 100 grams, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K224 μg

187%

Phytomenadione or phylloquinone

Raw Broccoli Raab has 224 μg of Vitamin K per 100 grams, which is 187% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Broccoli Raab

Calcium108 mg

11%

Raw Broccoli Raab has 108 mg of Calcium per 100 grams, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.042 mg

4.67%

Raw Broccoli Raab has 0.042 mg of Copper per 100 grams, which is 4.67% 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

Iron2.14 mg

26.8%

Raw Broccoli Raab has 2.14 mg of Iron per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium22 mg

5.24%

Raw Broccoli Raab has 22 mg of Magnesium per 100 grams, which is 5.24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.4 mg

17%

Raw Broccoli Raab has 0.395 mg of Manganese per 100 grams, which is 17% 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

Phosphorus73 mg

10.4%

Raw Broccoli Raab has 73 mg of Phosphorus per 100 grams, which is 10.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium196 mg

5.76%

Raw Broccoli Raab has 196 mg of Potassium per 100 grams, which is 5.76% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Raw Broccoli Raab has 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium33 mg

2.2%

Raw Broccoli Raab has 33 mg of Sodium per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

Raw Broccoli Raab has 0.77 mg of Zinc per 100 grams, which is 7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water93 g

2.5%

Raw Broccoli Raab 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 Broccoli Raab:

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

Minerals in 100 grams of Raw Broccoli Raab:

100 grams of Broccoli Raab is an excellent source of Iron.
It has a good amount of Calcium, Manganese, Phosphorus and Zinc.
It also has some Copper, Magnesium and Potassium.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 100 grams of Raw Broccoli Raab:

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

Compare Raw Broccoli Raab with:

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

Food Info

Nutrients in 100 grams of Broccoli Raab

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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