Nutrients in 100 calories of Chinese Broccoli

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

Weight per 100 Calories

Chinese Broccoli

385g

Raw Chinese Broccoli has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

23%

61%

100 kcal ▼

Macro Nutrients

Chinese Broccoli

Energy100 kcal

3.45%

Raw Chinese Broccoli has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.92 g

Raw Chinese Broccoli has 2.9230769230769 g of Fat per 100 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Raw Chinese Broccoli has 0.44615384615385 g of Saturated Fat per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.04 g

65%

Raw Chinese Broccoli has 1.0423076923077 g of Omega 3 per 100 calories, which is 65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.31 g

1.8%

Raw Chinese Broccoli has 0.30769230769231 g of Omega 6 per 100 calories, which is 1.8% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

14%

Raw Chinese Broccoli has 17.961538461538 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.4 g

4.67%

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

Raw Chinese Broccoli has 3.3846153846154 g of Sugars per 100 calories, which is 4.67% 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

Fiber10 g

26.3%

Raw Chinese Broccoli has 10 g of Fiber per 100 calories, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.6 g

8.24%

Raw Chinese Broccoli has 4.6153846153846 g of Protein per 100 calories, which is 8.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Chinese Broccoli

Vitamin A331 μg

36.8%

RAE, retinol activity equivalents

Raw Chinese Broccoli has 330.76923076923 μg of Vitamin A per 100 calories, which is 36.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.38 mg

32%

Thiamine

Raw Chinese Broccoli has 0.38461538461538 mg of Vitamin B1 per 100 calories, which is 32% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.59 mg

45.3%

Riboflavin

Raw Chinese Broccoli has 0.58846153846154 mg of Vitamin B2 per 100 calories, which is 45.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.77 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Chinese Broccoli has 1.7653846153846 mg of Vitamin B3 per 100 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

No information available

Vitamin B60.28 mg

22%

Pyridoxine

Raw Chinese Broccoli has 0.28461538461538 mg of Vitamin B6 per 100 calories, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9400 μg

100%

Folates and Folic Acid

Raw Chinese Broccoli has 400 μg of Vitamin B9 per 100 calories, which is 100% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C114 mg

126%

Ascorbic acid

Raw Chinese Broccoli has 113.84615384615 mg of Vitamin C per 100 calories, which is 126% 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 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.92 mg

13%

Tocopherols and Tocotrienols

Raw Chinese Broccoli has 1.9230769230769 mg of Vitamin E per 100 calories, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K343 μg

286%

Phytomenadione or phylloquinone

Raw Chinese Broccoli has 342.69230769231 μg of Vitamin K per 100 calories, which is 286% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Broccoli

Calcium404 mg

40.4%

Raw Chinese Broccoli has 403.84615384615 mg of Calcium per 100 calories, which is 40.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

27.4%

Raw Chinese Broccoli has 0.24615384615385 mg of Copper per 100 calories, which is 27.4% 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

Iron2.27 mg

28.4%

Raw Chinese Broccoli has 2.2692307692308 mg of Iron per 100 calories, which is 28.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium73 mg

17.4%

Raw Chinese Broccoli has 73.076923076923 mg of Magnesium per 100 calories, which is 17.4% 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

Phosphorus165 mg

23.6%

Raw Chinese Broccoli has 165.38461538462 mg of Phosphorus per 100 calories, which is 23.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1054 mg

31%

Raw Chinese Broccoli has 1053.8461538462 mg of Potassium per 100 calories, which is 31% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.4 μg

9.8%

Raw Chinese Broccoli has 5.3846153846154 μg of Selenium per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27 mg

1.8%

Raw Chinese Broccoli has 26.923076923077 mg of Sodium per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.58 mg

14.3%

Raw Chinese Broccoli has 1.5769230769231 mg of Zinc per 100 calories, which is 14.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water356 g

9.62%

Raw Chinese Broccoli has 355.96153846154 g of Water per 100 calories, which is 9.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Chinese Broccoli:

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

Minerals in 100 calories of Raw Chinese Broccoli:

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

Macronutrients in 100 calories of Raw Chinese Broccoli:

100 calories of Chinese Broccoli is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Fat and Sugars.
The product has trace amounts of 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 calories of Chinese Broccoli

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Chinese Broccoli with: