Recipe Nutrition Calculator

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Broccoli (Cooked)
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Recipe Nutrition Facts
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Number of Servings:
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 62.7g21%
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 21% 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
Macronutrients
~ = missing data %DV
Weight566g
Calories 623 31%
Fat 23.1g 30%
Protein 51.5g 103%
Carbohydrate 62.7g 21%
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) 0.8mg 63%
Riboflavin (B2) 0.5mg 36%
Niacin (B3) 4.2mg 26%
Vitamin B5 (PA) 1.9mg 38%
Vitamin B6 0.7mg 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 94%
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 ~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 0.1g
Glucose (Dextrose) 0.8g
Fructose 1.2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
~ = missing data %AI
Weight566g
Monounsaturated Fats 5052mg
Polyunsaturated Fats 12786mg
Omega 3s 1673mg 105%
Omega 6s 11112mg 65%
Omega 3 to Omega 6 Ratio 0.15
Omega 6 to Omega 3 Ratio 6.64
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 3mg
13:0 ~mg
14:0 64mg
15:0 0mg
16:0 2527mg
17:0 0mg
18:0 812mg
20:0 6mg
22:0 8mg
24:0 ~mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 76mg
16:1 c ~mg
17:1 3mg
18:1 undifferentiated 4973mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 11112mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 1673mg
18:3 n-6 c,c,c 0mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 0mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
~ = missing data %RDI
Weight566g
Betaine 1mg
Tryptophan 694mg 248%
Threonine 2280mg 217%
Isoleucine 2466mg 176%
Leucine 4088mg 150%
Lysine 2620mg 125%
Methionine 698mg 96%
Cystine 279mg 97%
Phenylalanine 2513mg 287%
Tyrosine 2002mg 229%
Valine 2667mg 147%
Arginine 4116mg
Histidine 1284mg 183%
Alanine 2372mg
Aspartic acid 6044mg
Glutamic acid 9970mg
Glycine 2197mg
Proline 3106mg
Serine 2982mg
Hydroxyproline ~mg
Data Source
Broccoli (Cooked)
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)
Firm Tofu
USDA Food Data Central Standard Release (Common)
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