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Broccoli (Cooked)
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Cooked White Rice
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Firm Tofu
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Recipe Nutrition Calculator

Total Nutrients in Broccoli (Cooked) and Cooked White Rice and Firm Tofu

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Nutrition Facts
Serving Size
1 Portion (566g)
Calories623
% Daily Value *
Total Fat 23.1g35%
Saturated Fat 3.4g17%
Trans Fat ~g
Cholesterol 0mg0%
Sodium 100.8mg4%
Total Carbohydrate 62.7g21%
Dietary Fiber 11.6g46%
Total Sugars ~g~%
Includes ~g Added Sugars~%
Protein 51.5g103%
Vitamin C 101.7mg113%
Vitamin D 0μg0%
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
What is this food made of?
76%Water
4%Fat
11%Carbs
9%Protein
Macronutrients
Macronutrients %DV
~ = missing data
Weight566g
Calories 623 31%
Fat 23.1g 35%
Protein 51.5g 103%
Carbohydrate 62.7g 21%
Sugars ~g ~%
Fiber 11.6g 46%
Cholesterol 0mg 0%
Saturated Fats 3.4g 17%
Net-Carbs 51.1g
Trans Fatty Acids ~g
Minerals
Minerals %DV
~ = missing data
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 58.2μg 106%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight566g
Vitamin A, RAE ~μg ~%
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 ~μg
Folate (B9) 333.2μg 83%
Folic acid 86.9μg 22%
Food Folate 246.3μg 62%
Folate DFE 394.8μg 99%
Choline ~mg ~%
Vitamin B12 0μg 0%
Retinol ~μg
Carotene, beta ~μg ~%
Carotene, alpha ~μg ~%
Cryptoxanthin, beta ~μg ~%
Vitamin A, IU 2833.2IU 94%
Lycopene ~μg
Lut + Zeaxanthin ~μg
Vitamin E ~mg ~%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) 0IU 0%
Vitamin K ~μg ~%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight566g
Water 423.3g
Ash 5g
Alcohol ~g
Caffeine ~mg
Theobromine ~mg
PRAL score -2.69
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight566g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight566g
Monosaturated Fats 5052mg
Polyunsaturated Fats 12786mg
Omega 3s 1673mg 105%
Omega 6s 11112mg 65%
Omega 3 to Omega 6 Ratio 0.13
Omega 6 to Omega 3 Ratio 7.46
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) ~mg
22:5 n-3 (DPA) ~mg
22:6 n-3 (DHA) ~mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 ~mg
6:0 ~mg
8:0 ~mg
10:0 ~mg
12:0 ~mg
13:0 ~mg
14:0 64mg
15:0 ~mg
16:0 2527mg
17:0 ~mg
18:0 812mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 76mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 4973mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 ~mg
22:1 undifferentiated ~mg
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 ~mg
18:3i ~mg
18:4 ~mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated ~mg
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
Amino Acids %RDI
~ = missing data
Weight566g
Betaine ~mg
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
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