Broccoli, cooked, boiled, drained, without salt
300g (1.1 stalk, large (11"-12" long))
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Fat
Carbs
Sugars
Starch
Fibers
Protein
Water
Energy
Trp
Thr
Ile
Leu
Lys
Met
P+T
Val
His
Cys
Ca
Cu
F
Fe
Mg
Mn
P
K
Se
Na
Zn
A
E
D
C
B1
B2
B3
B5
B6
B9
B12
Chol
K+K
Ω6
Ω3
E+D
Trns
Sat
| Macro Nutrients | |||
|---|---|---|---|
| Fat | 1.60 % | 1.60% of 76.8 g RDA | |
| Carbs | 6.23 % | 6.23% of 346 g AI | |
| Sugars | 12.8 % | 12.8% of 32.5 g RDA | |
| Starch | 0 % | 0% of 275 g deducted | |
| Fibers | 26.1 % | 26.1% of 38.0 g AI | |
| Protein | 11.9 % | 11.9% of 60.0 g RDA | |
| Water | 7.24 % | 7.24% of 3700 g AI | |
| Energy | 4.18 % | 4.18% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 34.0 % | 34.0% of 0.3 g RDA | |
| Threonine | 25.6 % | 25.6% of 1.13 g RDA | |
| Isoleucine | 18.4 % | 18.4% of 1.50 g RDA | |
| Leucine | 15.1 % | 15.1% of 2.93 g RDA | |
| Lysine | 20.7 % | 20.7% of 2.25 g RDA | |
| Methionine | 17.2 % | 17.2% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
28.2 % | 28.2% of 1.88 g RDA | |
| Valine | 21.2 % | 21.2% of 1.95 g RDA | |
| Histidine | 25.2 % | 25.2% of 0.75 g RDA | |
| Cysteine | 31.0 % | 31.0% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 12.0 % | 12.0% of 1000 mg AI | |
| Copper, Cu | 20.3 % | 20.3% of 0.9 mg RDA | |
| Fluoride, F | 0.3 % | 0.3% of 4000 µg AI | |
| Iron, Fe | 25.1 % | 25.1% of 8.00 mg RDA | |
| Magnesium, Mg | 15.0 % | 15.0% of 420 mg RDA | |
| Manganese, Mn | 25.3 % | 25.3% of 2.30 mg AI | |
| Phosphorus; P | 28.7 % | 28.7% of 700 mg RDA | |
| Potassium, K | 18.7 % | 18.7% of 4700 mg AI | |
| Selenium, Se | 8.73 % | 8.73% of 55.0 µg RDA | |
| Sodium, Na | 8.20 % | 8.20% of 1500 mg AI | |
| Zinc, Zn | 12.3 % | 12.3% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 25.7 % | 25.7% of 900 µg RDA | |
|
Vit E + Vit E add. |
29.0 % | 29.0% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 216 % | 216% of 90.0 mg RDA | |
| Vit B1 | 15.8 % | 15.8% of 1.20 mg RDA | |
| Vit B2 | 28.4 % | 28.4% of 1.30 mg RDA | |
| Vit B3 | 10.4 % | 10.4% of 16.0 mg RDA | |
| Vit B5 | 37.0 % | 37.0% of 5.00 mg AI | |
| Vit B6 | 46.2 % | 46.2% of 1.30 mg RDA | |
| Vit B9 | 81.0 % | 81.0% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 21.9 % | 21.9% of 550 mg AI | |
|
Vit K1 + Vit K2 |
353 % | 353% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | ? % | ? % of 11.2 g AI | |
| Ω3 Essential ALA | ? % | ? % of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 1.70 % | 1.70% of 14.0 g MAX | |
Max of 300 g
Aimed for 1/3* daily energy requirement, with a 300g maximum.
*Presuming 3 equal meals a day
Macro Nutrient
Carbs
21.5g
7.20% of total weight
7.20% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
268g
89.0% of total weight
89.0% of total weight
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrient
Sugars
4.17g
1.40% of total weight
1.40% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
9.90g
3.30% of total weight
3.30% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Unknown
0.21999999999999%
Macro Nutrients
Fat
1.23 g
1.60% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
21.5 g
6.23% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
4.17 g
12.8% of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
0 g
0% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
9.90 g
26.1% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
7.14 g
11.9% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
268 g
7.24% of 3700 g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Essential Proteins
Tryptophan
0.102 g
34.0% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.288 g
25.6% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
0.276 g
18.4% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
0.441 g
15.1% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
0.465 g
20.7% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.129 g
17.2% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
0.348 g
Tyrosine
0.18 g
28.2% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
0.414 g
21.2% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.189 g
25.2% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.093 g
31.0% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
? g
? % of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
? g
? % of 1.40 g AI
Rarer for vegans
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0 g
Ω3 ~Essential DHA
0 g
0% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
0.237 g
1.70% of 14.0 g MAX
5% of total calories
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