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Nutrients in 100 calories of Cooked Broccoli Raab

Broccoli raab, cooked, also known as Broccoli rabe, Rapini.

Weight per 100 Calories

Cooked Broccoli Raab
400g

Cooked Broccoli Raab has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
47%
14%
39%
100 kcal ▼

Macro Nutrients

Cooked Broccoli Raab
Energy100 kcal
3.45%
Cooked Broccoli Raab 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
Fat2.08 g
2.14%
Cooked Broccoli Raab has 2.08 g of Fat per 100 calories, which is 2.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.36 g
1.1%
Cooked Broccoli Raab has 0.356 g of Saturated Fat per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.8 g
50.3%
Cooked Broccoli Raab has 0.804 g of Omega 3 per 100 calories, which is 50.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.12 g
0.73%
Cooked Broccoli Raab has 0.124 g of Omega 6 per 100 calories, which is 0.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Broccoli Raab 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
Carbohydrate12.5 g
9.6%
Cooked Broccoli Raab has 12.48 g of Carbohydrate per 100 calories, which is 9.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.48 g
3.42%
Cooked Broccoli Raab has 2.48 g of Sugars per 100 calories, which is 3.42% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber11 g
29.5%
Cooked Broccoli Raab has 11.2 g of Fiber per 100 calories, which is 29.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.3 g
27.4%
Cooked Broccoli Raab has 15.32 g of Protein per 100 calories, which is 27.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Cooked Broccoli Raab
Vitamin A908 μg
101%
RAE, retinol activity equivalents
Cooked Broccoli Raab has 908 μg of Vitamin A per 100 calories, which is 101% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.68 mg
56.3%
Thiamine
Cooked Broccoli Raab has 0.676 mg of Vitamin B1 per 100 calories, which is 56.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.56 mg
43%
Riboflavin
Cooked Broccoli Raab has 0.56 mg of Vitamin B2 per 100 calories, which is 43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B38.06 mg
50.4%
Niacin, nicotinic acid, niacinamide
Cooked Broccoli Raab has 8.06 mg of Vitamin B3 per 100 calories, which is 50.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.88 mg
67.7%
Pyridoxine
Cooked Broccoli Raab has 0.88 mg of Vitamin B6 per 100 calories, which is 67.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9284 μg
71%
Folates and Folic Acid
Cooked Broccoli Raab has 284 μg of Vitamin B9 per 100 calories, which is 71% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Broccoli Raab 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
Vitamin C148 mg
164%
Ascorbic acid
Cooked Broccoli Raab has 148 mg of Vitamin C per 100 calories, which is 164% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Broccoli Raab 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
Vitamin E10 mg
67.5%
Tocopherols and Tocotrienols
Cooked Broccoli Raab has 10.12 mg of Vitamin E per 100 calories, which is 67.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1024 μg
853%
Phytomenadione or phylloquinone
Cooked Broccoli Raab has 1024 μg of Vitamin K per 100 calories, which is 853% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Broccoli Raab
Calcium472 mg
47%
Cooked Broccoli Raab has 472 mg of Calcium per 100 calories, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33.3%
Cooked Broccoli Raab has 0.3 mg of Copper per 100 calories, which is 33.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron5.1 mg
63.5%
Cooked Broccoli Raab has 5.08 mg of Iron per 100 calories, which is 63.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium108 mg
25.7%
Cooked Broccoli Raab has 108 mg of Magnesium per 100 calories, which is 25.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.52 mg
66%
Cooked Broccoli Raab has 1.52 mg of Manganese per 100 calories, which is 66% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus328 mg
47%
Cooked Broccoli Raab has 328 mg of Phosphorus per 100 calories, which is 47% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1372 mg
40.4%
Cooked Broccoli Raab has 1372 mg of Potassium per 100 calories, which is 40.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.2 μg
9.45%
Cooked Broccoli Raab has 5.2 μg of Selenium per 100 calories, which is 9.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium224 mg
15%
Cooked Broccoli Raab has 224 mg of Sodium per 100 calories, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.16 mg
19.6%
Cooked Broccoli Raab has 2.16 mg of Zinc per 100 calories, which is 19.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water366 g
9.9%
Cooked Broccoli Raab has 365.64 g of Water per 100 calories, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Cooked Broccoli Raab:
100 calories of Cooked Broccoli Raab has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Cooked Broccoli Raab:
100 calories of Cooked Broccoli Raab is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has a good amount of Selenium, Sodium and Zinc.
Macronutrients in 100 calories of Cooked Broccoli Raab:
100 calories of Cooked Broccoli Raab is an excellent source of Omega 3, Fiber and Protein. It has a good amount of Carbohydrate. It also has some Sugars. The product has trace amounts of Fat, Saturated Fat and Omega 6.



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