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Nutrients in 100 calories of Broccoli Raab

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

Weight per 100 Calories

Broccoli Raab
455g

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

Macros Ratio

Protein Fat Carbs
45%
15%
40%
100 kcal ▼

Macro Nutrients

Broccoli Raab
Energy100 kcal
3.45%
Raw 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
Fat2.23 g
2.3%
Raw Broccoli Raab has 2.2272727272727 g of Fat per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein14.4 g
25.7%
Raw Broccoli Raab has 14.409090909091 g of Protein per 100 calories, which is 25.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate13 g
9.97%
Raw Broccoli Raab has 12.954545454545 g of Carbohydrate per 100 calories, which is 9.97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.73 g
2.4%
Raw Broccoli Raab has 1.7272727272727 g of Sugars per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber12.3 g
32.3%
Raw Broccoli Raab has 12.272727272727 g of Fiber per 100 calories, which is 32.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Saturated Fat0.38 g
1.18%
Raw Broccoli Raab has 0.37727272727273 g of Saturated Fat per 100 calories, which is 1.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.86 g
53.7%
Raw Broccoli Raab has 0.85909090909091 g of Omega 3 per 100 calories, which is 53.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.78%
Raw Broccoli Raab has 0.13181818181818 g of Omega 6 per 100 calories, which is 0.78% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water421 g
11.4%
Raw Broccoli Raab has 420.68181818182 g of Water per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Broccoli Raab
Vitamin A595 μg
66%
Raw Broccoli Raab has 595.45454545455 μg of Vitamin A per 100 calories, which is 66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.74 mg
61.4%
Raw Broccoli Raab has 0.73636363636364 mg of Thiamine per 100 calories, which is 61.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.59 mg
45%
Raw Broccoli Raab has 0.58636363636364 mg of Vitamin B2 per 100 calories, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B35.55 mg
34.7%
Raw Broccoli Raab has 5.55 mg of Vitamin B3 per 100 calories, which is 34.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.78 mg
59.8%
Raw Broccoli Raab has 0.77727272727273 mg of Vitamin B6 per 100 calories, which is 59.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw 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 C92 mg
102%
Raw Broccoli Raab has 91.818181818182 mg of Vitamin C per 100 calories, which is 102% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw 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 E7.36 mg
49%
Raw Broccoli Raab has 7.3636363636364 mg of Vitamin E per 100 calories, which is 49% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1018 μg
848%
Raw Broccoli Raab has 1018.1818181818 μg of Vitamin K per 100 calories, which is 848% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate377 μg
94%
Raw Broccoli Raab has 377.27272727273 μg of Folate per 100 calories, which is 94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Broccoli Raab
Calcium491 mg
49%
Raw Broccoli Raab has 490.90909090909 mg of Calcium per 100 calories, which is 49% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
21.2%
Raw Broccoli Raab has 0.19090909090909 mg of Copper per 100 calories, which is 21.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron9.73 mg
122%
Raw Broccoli Raab has 9.7272727272727 mg of Iron per 100 calories, which is 122% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium100 mg
24%
Raw Broccoli Raab has 100 mg of Magnesium per 100 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
78%
Raw Broccoli Raab has 1.7954545454545 mg of Manganese per 100 calories, which is 78% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus332 mg
47.4%
Raw Broccoli Raab has 331.81818181818 mg of Phosphorus per 100 calories, which is 47.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium891 mg
26.2%
Raw Broccoli Raab has 890.90909090909 mg of Potassium per 100 calories, which is 26.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.55 μg
8.26%
Raw Broccoli Raab has 4.5454545454545 μg of Selenium per 100 calories, which is 8.26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium150 mg
10%
Raw Broccoli Raab has 150 mg of Sodium per 100 calories, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.5 mg
32%
Raw Broccoli Raab has 3.5 mg of Zinc per 100 calories, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Broccoli Raab:
100 calories of Broccoli Raab has outstanding amounts of Vitamin C, Vitamin K and Folate.
It is an excellent source of Vitamin A, Thiamine, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Broccoli Raab:
100 calories of Broccoli Raab has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc. It also has a good amount of Selenium and Sodium.
Macronutrients in 100 calories of Raw Broccoli Raab:
100 calories of Broccoli Raab is an excellent source of Protein, Fiber and Omega 3. It has a good amount of Carbohydrate. The product has trace amounts of Fat, Sugars, Saturated Fat and Omega 6.



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