Recipe Nutrition Calculator

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Broccoli (Cooked)
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Cooked White Rice
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Firm Tofu
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Nutrition Facts
Serving Size
Whole Recipe (566g)
Calories623
% Daily Value *
Total Fat 23.1g30%
Saturated Fat 3.4g17%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 100.8mg4%
Total Carbohydrate 62.7g23%
Dietary Fiber 11.6g41%
Total Sugars 2.2g4%
Includes --g Added Sugars--%
Protein 51.5g103%
Vitamin C 101.7mg113%
Vitamin D 0mcg0%
Iron 9.6mg54%
Calcium 1799.4mg138%
Potassium 1109.6mg24%
Phosphorus 651.3mg52%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Quick Stats
  • Calories 623 31% DV
  • Protein 52g 103% DV
  • Carbs 63g 23% DV
  • Fat 23g 30% DV
  • Fiber 12g 41% DV
  • Sugar 2.2g 4% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 623 calories in Broccoli (Cooked) coming from 31% protein, 38% carbs, 31% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Broccoli (Cooked). This food consists of 75.51% water, 9.19% protein, 11.18% carbs, 4.12% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight566g
Calories 623 31%
Fat 23.1g 30%
Protein 51.5g 103%
Carbohydrate 62.7g 23%
Sugars 2.2g 4%
Fiber 11.6g 41%
Cholesterol 0mg 0%
Saturated Fats 3.4g 17%
Net-Carbs 51.1g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight566g
Calcium 1799.4mg 138%
Iron, Fe 9.6mg 54%
Potassium, K 1109.6mg 24%
Magnesium 197.9mg 47%
Phosphorus, P 651.3mg 52%
Sodium 100.8mg 4%
Zinc, Zn 5.4mg 49%
Copper, Cu 1.2mg 129%
Manganese 4mg 175%
Selenium, Se 58.2mcg 106%
Fluoride, F 71.2mcg 2%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight566g
Vitamin A, RAE 120.1mcg 13%
Vitamin C 101.7mg 113%
Thiamin (B1) 0.75mg 63%
Riboflavin (B2) 0.47mg 36%
Niacin (B3) 4.2mg 26%
Vitamin B5 (PA) 1.9mg 38%
Vitamin B6 0.69mg 41%
Biotin --mcg
Folate (B9) 333.2mcg 83%
Folic acid 86.9mcg 22%
Food Folate 246.3mcg 62%
Folate DFE 394.8mcg 99%
Choline 65.9mg 12%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 1449.2mcg 13%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 2833.2IU
Lycopene 0mcg
Lut + Zeaxanthin 1684.8mcg
Vitamin E 2.3mg 16%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 220.1mcg 183%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight566g
Water 423.3g
Ash 5g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -2.69
Carbs & Sugars
-- = missing data %DV
Weight566g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.12g
Glucose (Dextrose) 0.76g
Fructose 1.2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight566g
Total Monounsaturated 5.052g
Total Polyunsaturated 12.786g
Omega 3s 1.673g 105%
Omega 6s 11.112g 65%
Omega 3 to Omega 6 Ratio 0.15
Omega 6 to Omega 3 Ratio 6.64
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) 0g
cis-cis-n6-Eicosadienoic Acid 0g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0.003g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.064g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 2.527g
Margaric Acid (17:0) 0g
Stearic Acid (18:0) 0.812g
Arachidic Acid (20:0) 0.006g
Behenic Acid (22:0) 0.008g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.076g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) 0.003g
Oleic Acid (18:1) 4.973g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 11.112g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 1.673g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight566g
Essential Amino Acids
Histidine 1284mg 183%
Isoleucine 2466mg 176%
Leucine 4088mg 150%
Lysine 2620mg 125%
Methionine 698mg 96%
Phenylalanine 2513mg 287%
Threonine 2280mg 217%
Tryptophan 694mg 248%
Valine 2667mg 147%
Conditionally Essential Amino Acids
Arginine 4116mg
Cystine 279mg 97%
Glycine 2197mg
Proline 3106mg
Tyrosine 2002mg 229%
Non-Essential Amino Acids
Alanine 2372mg
Aspartic acid 6044mg
Betaine 0.63mg
Glutamic acid 9970mg
Hydroxyproline --mg
Serine 2982mg
Data Source
Broccoli (Cooked)
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Firm Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.