Broccoli, raw
( German: Brokkoli, Spanish: Brecoles or Broculis)
NDB No: 11090
| Proximates
|
| Water
|
g
|
89.30
|
49
|
1.036
|
| Energy
|
kcal
|
34
|
0
|
0
|
| Energy
|
kj
|
141
|
0
|
0
|
| Protein
|
g
|
2.82
|
23
|
0.437
|
| Total lipid (fat)
|
g
|
0.37
|
29
|
0.004
|
| Ash
|
g
|
0.87
|
23
|
0.033
|
| Carbohydrate, by difference
|
g
|
6.64
|
0
|
0
|
| Fiber, total dietary
|
g
|
2.6
|
13
|
0.257
|
| Sugars, total
|
g
|
1.70
|
0
|
0
|
| Sucrose
|
g
|
0.10
|
16
|
0.05
|
| Glucose (dextrose)
|
g
|
0.49
|
18
|
0.071
|
| Fructose
|
g
|
0.68
|
17
|
0.059
|
| Lactose
|
g
|
0.21
|
9
|
0
|
| Maltose
|
g
|
0.21
|
9
|
0
|
| Galactose
|
g
|
0.00
|
5
|
0
|
| Starch
|
g
|
0.00
|
1
|
0
|
| Minerals
|
| Calcium, Ca
|
mg
|
47
|
33
|
5.13
|
| Iron, Fe
|
mg
|
0.73
|
33
|
0.095
|
| Magnesium, Mg
|
mg
|
21
|
33
|
2.104
|
| Phosphorus, P
|
mg
|
66
|
33
|
3.008
|
| Potassium, K
|
mg
|
316
|
37
|
7.217
|
| Sodium, Na
|
mg
|
33
|
42
|
5.248
|
| Zinc, Zn
|
mg
|
0.41
|
33
|
0.011
|
| Copper, Cu
|
mg
|
0.049
|
33
|
0.012
|
| Manganese, Mn
|
mg
|
0.210
|
23
|
0.007
|
| Selenium, Se
|
mcg
|
2.5
|
8
|
0.106
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
89.2
|
19
|
3.977
|
| Thiamin
|
mg
|
0.071
|
23
|
0.01
|
| Riboflavin
|
mg
|
0.117
|
23
|
0.02
|
| Niacin
|
mg
|
0.639
|
23
|
0.064
|
| Pantothenic acid
|
mg
|
0.573
|
23
|
0.046
|
| Vitamin B-6
|
mg
|
0.175
|
23
|
0.031
|
| Folate, total
|
mcg
|
63
|
27
|
12.748
|
| Folic acid
|
mcg
|
0
|
0
|
0
|
| Folate, food
|
mcg
|
63
|
27
|
12.748
|
| Folate, DFE
|
mcg_DFE
|
63
|
0
|
0
|
| Vitamin B-12
|
mcg
|
0.00
|
0
|
0
|
| Vitamin A, IU
|
IU
|
660
|
0
|
0
|
| Vitamin A, RAE
|
mcg_RAE
|
33
|
0
|
0
|
| Retinol
|
mcg
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
0.78
|
12
|
0.099
|
| Tocopherol, beta
|
mg
|
0.01
|
12
|
0.005
|
| Tocopherol, gamma
|
mg
|
0.17
|
12
|
0.044
|
| Tocopherol, delta
|
mg
|
0.00
|
12
|
0
|
| Vitamin K (phylloquinone)
|
mcg
|
101.6
|
8
|
3.897
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.039
|
0
|
0
|
| 4:0
|
g
|
0.000
|
0
|
0
|
| 6:0
|
g
|
0.000
|
0
|
0
|
| 8:0
|
g
|
0.000
|
2
|
0
|
| 10:0
|
g
|
0.000
|
2
|
0
|
| 12:0
|
g
|
0.000
|
2
|
0
|
| 14:0
|
g
|
0.001
|
2
|
0
|
| 15:0
|
g
|
0.000
|
2
|
0
|
| 16:0
|
g
|
0.029
|
2
|
0
|
| 17:0
|
g
|
0.000
|
2
|
0
|
| 18:0
|
g
|
0.006
|
2
|
0
|
| 20:0
|
g
|
0.002
|
2
|
0
|
| 22:0
|
g
|
0.002
|
2
|
0
|
| Fatty acids, total monounsaturated
|
g
|
0.011
|
0
|
0
|
| 14:1
|
g
|
0.000
|
2
|
0
|
| 15:1
|
g
|
0.000
|
2
|
0
|
| 16:1 undifferentiated
|
g
|
0.000
|
2
|
0
|
| 17:1
|
g
|
0.001
|
2
|
0
|
| 18:1 undifferentiated
|
g
|
0.010
|
2
|
0
|
| 20:1
|
g
|
0.000
|
2
|
0
|
| 22:1 undifferentiated
|
g
|
0.000
|
0
|
0
|
| Fatty acids, total polyunsaturated
|
g
|
0.038
|
0
|
0
|
| 18:2 undifferentiated
|
g
|
0.017
|
2
|
0
|
| 18:3 undifferentiated
|
g
|
0.021
|
2
|
0
|
| 18:3 n-6 c,c,c
|
g
|
0.000
|
2
|
0
|
| 18:4
|
g
|
0.000
|
0
|
0
|
| 20:2 n-6 c,c
|
g
|
0.000
|
2
|
0
|
| 20:3 undifferentiated
|
g
|
0.000
|
2
|
0
|
| 20:4 undifferentiated
|
g
|
0.000
|
2
|
0
|
| 20:5 n-3
|
g
|
0.000
|
0
|
0
|
| 22:5 n-3
|
g
|
0.000
|
0
|
0
|
| 22:6 n-3
|
g
|
0.000
|
0
|
0
|
| Cholesterol
|
mg
|
0
|
0
|
0
|
| Amino acids
|
| Tryptophan
|
g
|
0.033
|
4
|
0.003
|
| Threonine
|
g
|
0.088
|
4
|
0.002
|
| Isoleucine
|
g
|
0.079
|
4
|
0.002
|
| Leucine
|
g
|
0.129
|
4
|
0.005
|
| Lysine
|
g
|
0.135
|
4
|
0.003
|
| Methionine
|
g
|
0.038
|
4
|
0.001
|
| Cystine
|
g
|
0.028
|
4
|
0
|
| Phenylalanine
|
g
|
0.117
|
4
|
0
|
| Tyrosine
|
g
|
0.050
|
4
|
0.002
|
| Valine
|
g
|
0.125
|
4
|
0.003
|
| Arginine
|
g
|
0.191
|
4
|
0.006
|
| Histidine
|
g
|
0.059
|
4
|
0
|
| Alanine
|
g
|
0.104
|
4
|
0.004
|
| Aspartic acid
|
g
|
0.325
|
4
|
0.013
|
| Glutamic acid
|
g
|
0.542
|
4
|
0.03
|
| Glycine
|
g
|
0.089
|
4
|
0.003
|
| Proline
|
g
|
0.110
|
4
|
0.015
|
| Serine
|
g
|
0.121
|
4
|
0.005
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
0
|
0
|
| Caffeine
|
mg
|
0
|
0
|
0
|
| Theobromine
|
mg
|
0
|
0
|
0
|
| Carotene, beta
|
mcg
|
383
|
127
|
7.019
|
| Carotene, alpha
|
mcg
|
25
|
55
|
3.172
|
| Cryptoxanthin, beta
|
mcg
|
1
|
55
|
0
|
| Lycopene
|
mcg
|
0
|
13
|
0
|
| Lutein + zeaxanthin
|
mcg
|
1691
|
10
|
40.093
|
USDA National Nutrient Database for Standard Reference, Release 17 (2004)
Note all values are for 100 grams (3.52 ounces) and for raw fresh
fruits or vegetables. The longer you store or cook your products the more
nutritional value is lost, so if you need to cook do it short and fast and
always use fresh products. Also If you have special needs or
conditions make sure you consult with your doctor or nutritionist.
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