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Unabridged nutrient values table (for scientific work)

Broccoli, frozen, spears, cooked, boiled, drained, with salt

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA package (10 oz) yields ← RDA
Unit weight (g) 100 g 28 g 113 g 250 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 8.82 oz.
Calories28kcal1% RDA7.94kcal0% RDA32kcal2% RDA70kcal4% RDA
Protein3.1g6% RDA0.879g2% RDA3.52g7% RDA7.75g16% RDA
Carbohydrate5.35g4% RDA1.52g1% RDA6.07g5% RDA13.4g10% RDA
Fat0.11g0% RDA0.0312g0% RDA0.125g0% RDA0.275g0% RDA
Fiber3g12% RDA0.85g3% RDA3.4g14% RDA7.5g30% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A1118IU22% RDA317IU6% RDA1268IU25% RDA2795IU56% RDA
Vitamin D
Vitamin E 1.32mg7% RDA0.374mg2% RDA1.5mg7% RDA3.3mg17% RDA
Vitamin K100mcg123% RDA28mcg35% RDA113mcg139% RDA249mcg307% RDA
Vitamin C40mg67% RDA11.4mg19% RDA45mg76% RDA100mg167% RDA
B1 (Thiamin)0.055mg4% RDA0.0156mg1% RDA0.0624mg4% RDA0.138mg9% RDA
B2 (Riboflavin)0.081mg5% RDA0.023mg1% RDA0.0919mg5% RDA0.203mg12% RDA
B3 (Niacin)0.458mg2% RDA0.13mg1% RDA0.519mg3% RDA1.15mg6% RDA
B5 (Pantothenic acid)0.274mg3% RDA0.0777mg1% RDA0.311mg3% RDA0.685mg7% RDA
B60.13mg7% RDA0.0369mg2% RDA0.147mg7% RDA0.325mg16% RDA
Folate (Folic acid)30mcg8% RDA8.5mcg2% RDA34mcg9% RDA75mcg19% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline
Biotin
Calcium51mg5% RDA14.5mg1% RDA58mg6% RDA128mg13% RDA
Iron0.61mg3% RDA0.173mg1% RDA0.692mg4% RDA1.53mg8% RDA
Magnesium20mg5% RDA5.67mg1% RDA23mg6% RDA50mg13% RDA
Phosphorus55mg6% RDA15.6mg2% RDA62mg6% RDA138mg14% RDA
Zinc0.3mg2% RDA0.085mg1% RDA0.34mg2% RDA0.75mg5% RDA
Copper0.043mg2% RDA0.0122mg1% RDA0.0488mg2% RDA0.108mg5% RDA
Manganese0.325mg16% RDA0.0921mg5% RDA0.369mg18% RDA0.813mg41% RDA
Selenium1.9mcg3% RDA0.539mcg1% RDA2.15mcg3% RDA4.75mcg7% RDA
Fluoride
Potassium180mg4% RDA51mg1% RDA204mg4% RDA450mg10% RDA
Sodium (Na)260mg11% RDA74mg3% RDA295mg12% RDA650mg27% RDA
Histidine0.055g0.0156g0.0624g0.138g
Isoleucine0.121g0.0343g0.137g0.303g
Leucine0.145g0.0411g0.164g0.363g
Lysine0.156g0.0442g0.177g0.39g
Methionine0.037g0.0105g0.042g0.0925g
Phenylalanine0.094g0.0266g0.107g0.235g
Threonine0.101g0.0286g0.115g0.253g
Tryptophan0.032g0.00907g0.0363g0.08g
Valine0.142g0.0403g0.161g0.355g
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat0.018g0% RDA0.0051g0% RDA0.0204g0% RDA0.045g0% RDA
4:0
6:0
8:0
10:0
12:0
13:0
14:0
15:0
16:00.016g0.00454g0.0181g0.04g
17:0
18:00.002g0.000567g0.00227g0.005g
20:0
22:0
24:0
Fatty acids, total monounsaturated0.008g0.00227g0.00907g0.02g
14:1
15:1
16:1 undifferentiated
16:1 c
16:1 t
17:1
18:1 undifferentiated0.008g0.00227g0.00907g0.02g
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.055g0.0156g0.0624g0.138g
18:2 undifferentiated0.013g0.00369g0.0147g0.0325g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.042g0.0119g0.0476g0.105g
18:3i
18:4
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-6
21:5
22:4
22:5 n-3
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.022g0.00624g0.0249g0.055g
Tyrosine0.07g0.0198g0.0794g0.175g
Arginine0.161g0.0456g0.183g0.403g
Alanine0.131g0.0371g0.149g0.328g
Aspartic acid0.236g0.0669g0.268g0.59g
Glutamic acid0.417g0.118g0.473g1.04g
Glycine0.105g0.0298g0.119g0.263g
Proline0.127g0.036g0.144g0.318g
Serine0.111g0.0315g0.126g0.278g
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta663mcg188mcg752mcg1658mcg
Carotene, alpha15mcg4.25mcg17mcg38mcg
Cryptoxanthin, beta1mcg0.283mcg1.13mcg2.5mcg
Lycopene0mcg0mcg0mcg0mcg
Lutein + zeaxanthin1498mcg425mcg1699mcg3745mcg
English Kj117kj33kj133kj293kj
Protein (adjusted)
Water91g3% AI26g1% AI103g4% AI227g8% AI
Ash0.71g0.201g0.805g1.78g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars1.44g0.408g1.63g3.6g
Folate, total30mcg8.5mcg34mcg75mcg
Folate, food30mcg8.5mcg34mcg75mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added0mcg0mcg0mcg0mcg
Vitamin A, RAE56mcg_RAE15.9mcg_RAE64mcg_RAE140mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added0mg0mg0mg0mg
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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