Broccoli
Nutrient Unit
Value per 100 g
cup chopped
91g
bunch
608g
spear (about 5" long)
31g
stalk
151g
cup, chopped or diced
44g
NLEA serving
148g
Proximates
Water g 89.30 81.26 542.94 27.68 134.84 39.29 132.16
Energy kcal 34 31 207 11 51 15 50
Protein g 2.82 2.57 17.15 0.87 4.26 1.24 4.17
Total lipid (fat) g 0.37 0.34 2.25 0.11 0.56 0.16 0.55
Carbohydrate, by difference g 6.64 6.04 40.37 2.06 10.03 2.92 9.83
Fiber, total dietary g 2.6 2.4 15.8 0.8 3.9 1.1 3.8
Sugars, total g 1.70 1.55 10.34 0.53 2.57 0.75 2.52
Minerals
Calcium, Ca mg 47 43 286 15 71 21 70
Iron, Fe mg 0.73 0.66 4.44 0.23 1.10 0.32 1.08
Magnesium, Mg mg 21 19 128 7 32 9 31
Phosphorus, P mg 66 60 401 20 100 29 98
Potassium, K mg 316 288 1921 98 477 139 468
Sodium, Na mg 33 30 201 10 50 15 49
Zinc, Zn mg 0.41 0.37 2.49 0.13 0.62 0.18 0.61
Vitamins
Vitamin C, total ascorbic acid mg 89.2 81.2 542.3 27.7 134.7 39.2 132.0
Thiamin mg 0.071 0.065 0.432 0.022 0.107 0.031 0.105
Riboflavin mg 0.117 0.106 0.711 0.036 0.177 0.051 0.173
Niacin mg 0.639 0.581 3.885 0.198 0.965 0.281 0.946
Vitamin B-6 mg 0.175 0.159 1.064 0.054 0.264 0.077 0.259
Folate, DFE µg 63 57 383 20 95 28 93
Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE µg 31 28 188 10 47 14 46
Vitamin A, IU IU 623 567 3788 193 941 274 922
Vitamin E (alpha-tocopherol) mg 0.78 0.71 4.74 0.24 1.18 0.34 1.15
Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0 0 0 0
Vitamin K (phylloquinone) µg 101.6 92.5 617.7 31.5 153.4 44.7 150.4
Lipids
Fatty acids, total saturated g 0.039 0.035 0.237 0.012 0.059 0.017 0.058
Fatty acids, total monounsaturated g 0.011 0.010 0.067 0.003 0.017 0.005 0.016
Fatty acids, total polyunsaturated g 0.038 0.035 0.231 0.012 0.057 0.017 0.056
Cholesterol mg 0 0 0 0 0 0 0
Other
Caffeine mg 0 0 0 0 0 0 0
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