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Nutritional Data for 100 grams of BROCCOLI; CKD, BOILED, DRAINED, WO/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP CHOPPED = 78.00 gm, 1 SPEAR = 180.00 gm
9.3% Cals from fat, 35.9% Cals from protein, 54.8% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   28.000     1.0%     1.3%
Protein                 Gms :    2.980     4.7%     6.0%
Total lipid (fat)       Gms :    0.350     0.4%     0.5%
Carbohydrate, by diff.  Gms :    5.060     1.1%     1.5%
Total saturated fat     Gms :    0.054     0.2%     0.2%
Ttl monounsaturated fat Gms :    0.024
Ttl polyunsaturated fat Gms :    0.167
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   26.000     5.2%     5.2%
Total dietary fiber     Gms :    2.900    11.6%    11.6%
Vitamin A               Re  :  139.000    13.9%    17.4%
Vitamin A               IU  : 1388.000
Ascorbic acid           Mg  :   74.600   124.3%   124.3%
Thiamin                 Mg  :    0.055     3.7%     5.0%
Riboflavin              Mg  :    0.113     6.6%     8.7%
Niacin                  Mg  :    0.574     3.0%     3.8%
Vitamin B6              Mg  :    0.143     7.1%     8.9%
Folacin                 Mcg :   50.000    25.0%    27.8%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  292.000    14.6%    14.6%
Calcium                 Mg  :   46.000     5.8%     5.8%
Phosphorus              Mg  :   59.000     7.4%     7.4%
Magnesium               Mg  :   24.000     6.9%     8.6%
Iron                    Mg  :    0.840     8.4%     5.6%
Zinc                    Mg  :    0.380     2.5%     3.2%
Pantothenic acid        Mg  :    0.508    10.2%    10.2%
Copper                  Mg  :    0.043     2.1%     2.1%
Manganese               Mg  :    0.218     6.2%     6.2%
Ash                     Gms :    0.920
Water                   Gms :   90.690
Food energy             KJ  :  118.000
Palmitic acid (16:0)    Gms :    0.047
Stearic acid  (18:0)    Gms :    0.007
Oleic acid      (18:1)  Gms :    0.024
Linoleic acid (18:2/n6) Gms :    0.038     0.6%     0.8%
Linolenic acid(18:3/n3) Gms :    0.129     8.1%    10.8%
Histidine               Gms :    0.053     5.6%     7.0%
Isoleucine              Gms :    0.116    14.7%    18.4%
Leucine                 Gms :    0.139    12.5%    15.8%
Lysine                  Gms :    0.150    15.8%    19.7%
Methionine              Gms :    0.036
Cystine                 Gms :    0.021
Methionine+Cystine      Gms :    0.057     5.5%     7.0%
Phenylalanine           Gms :    0.090
Tyrosine                Gms :    0.067
Phenylalanine+Tyrosine  Gms :    0.157    14.1%    17.8%
Threonine               Gms :    0.097    17.6%    11.0%
Tryptophan              Gms :    0.031    11.1%    14.1%
Valine                  Gms :    0.136    17.2%    21.6%
Arginine                Gms :    0.155
Alanine                 Gms :    0.125
Aspartic acid           Gms :    0.227
Glutamic acid           Gms :    0.401
Glycine                 Gms :    0.101
@Y:    0.122
Serine                  Gms :    0.106
Protein Score: 100, 45% ideal. EAA score: 1.17. 
Limiting Amino Acid: Methionine+Cystine
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Nutritional Data for 100 grams of BROCCOLI; CKD, BOILED, DRAINED, WO/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP CHOPPED = 78.00 gm, 1 SPEAR = 180.00 gm
9.3% Cals from fat, 35.9% Cals from protein, 54.8% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   28.000     1.0%     1.3%
Protein                 Gms :    2.980     4.7%     6.0%
Total lipid (fat)       Gms :    0.350     0.4%     0.5%
Carbohydrate, by diff.  Gms :    5.060     1.1%     1.5%
Total saturated fat     Gms :    0.054     0.2%     0.2%
Ttl monounsaturated fat Gms :    0.024
Ttl polyunsaturated fat Gms :    0.167
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   26.000     5.2%     5.2%
Total dietary fiber     Gms :    2.900    11.6%    11.6%
Vitamin A               Re  :  139.000    13.9%    17.4%
Vitamin A               IU  : 1388.000
Ascorbic acid           Mg  :   74.600   124.3%   124.3%
Thiamin                 Mg  :    0.055     3.7%     5.0%
Riboflavin              Mg  :    0.113     6.6%     8.7%
Niacin                  Mg  :    0.574     3.0%     3.8%
Vitamin B6              Mg  :    0.143     7.1%     8.9%
Folacin                 Mcg :   50.000    25.0%    27.8%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  292.000    14.6%    14.6%
Calcium                 Mg  :   46.000     5.8%     5.8%
Phosphorus              Mg  :   59.000     7.4%     7.4%
Magnesium               Mg  :   24.000     6.9%     8.6%
Iron                    Mg  :    0.840     8.4%     5.6%
Zinc                    Mg  :    0.380     2.5%     3.2%
Pantothenic acid        Mg  :    0.508    10.2%    10.2%
Copper                  Mg  :    0.043     2.1%     2.1%
Manganese               Mg  :    0.218     6.2%     6.2%
Ash                     Gms :    0.920
Water                   Gms :   90.690
Food energy             KJ  :  118.000
Palmitic acid (16:0)    Gms :    0.047
Stearic acid  (18:0)    Gms :    0.007
Oleic acid      (18:1)  Gms :    0.024
Linoleic acid (18:2/n6) Gms :    0.038     0.6%     0.8%
Linolenic acid(18:3/n3) Gms :    0.129     8.1%    10.8%
Histidine               Gms :    0.053     5.6%     7.0%
Isoleucine              Gms :    0.116    14.7%    18.4%
Leucine                 Gms :    0.139    12.5%    15.8%
Lysine                  Gms :    0.150    15.8%    19.7%
Methionine              Gms :    0.036
Cystine                 Gms :    0.021
Methionine+Cystine      Gms :    0.057     5.5%     7.0%
Phenylalanine           Gms :    0.090
Tyrosine                Gms :    0.067
Phenylalanine+Tyrosine  Gms :    0.157    14.1%    17.8%
Threonine               Gms :    0.097    17.6%    11.0%
Tryptophan              Gms :    0.031    11.1%    14.1%
Valine                  Gms :    0.136    17.2%    21.6%
Arginine                Gms :    0.155
Alanine                 Gms :    0.125
Aspartic acid           Gms :    0.227
Glutamic acid           Gms :    0.401
Glycine                 Gms :    0.101
@Y:    0.122
Serine                  Gms :    0.106
Protein Score: 100, 45% ideal. EAA score: 1.17. 
Limiting Amino Acid: Methionine+Cystine
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