Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 35 kCal | 1684 kCal | 2.1% | 6% | 4811 g |
| Proteins | 2.38 g | 76 g | 3.1% | 8.9% | 3193 g |
| Fats | 0.41 g | 56 g | 0.7% | 2% | 13659 g |
| Carbohydrates | 3.88 g | 219 g | 1.8% | 5.1% | 5644 g |
| Alimentary fiber | 3.3 g | 20 g | 16.5% | 47.1% | 606 g |
| Water | 89.25 g | 2273 g | 3.9% | 11.1% | 2547 g |
| Ash | 0.77 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 77 μg | 900 μg | 8.6% | 24.6% | 1169 g |
| beta Carotene | 0.929 mg | 5 mg | 18.6% | 53.1% | 538 g |
| Lutein + Zeaxanthin | 1080 μg | ~ | |||
| Vitamin B1, thiamine | 0.063 mg | 1.5 mg | 4.2% | 12% | 2381 g |
| Vitamin B2, riboflavin | 0.123 mg | 1.8 mg | 6.8% | 19.4% | 1463 g |
| Vitamin B4, choline | 40.1 mg | 500 mg | 8% | 22.9% | 1247 g |
| Vitamin B5, pantothenic | 0.616 mg | 5 mg | 12.3% | 35.1% | 812 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 28.6% | 1000 g |
| Vitamin B9, folate | 108 μg | 400 μg | 27% | 77.1% | 370 g |
| Vitamin C, ascorbic | 64.9 mg | 90 mg | 72.1% | 206% | 139 g |
| Vitamin E, alpha tocopherol, TE | 1.45 mg | 15 mg | 9.7% | 27.7% | 1034 g |
| beta Tocopherol | 0.01 mg | ~ | |||
| gamma Tocopherol | 0.25 mg | ~ | |||
| Vitamin K, phylloquinone | 141.1 μg | 120 μg | 117.6% | 336% | 85 g |
| Vitamin PP, NE | 0.553 mg | 20 mg | 2.8% | 8% | 3617 g |
| Betaine | 0.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 293 mg | 2500 mg | 11.7% | 33.4% | 853 g |
| Calcium, Ca | 40 mg | 1000 mg | 4% | 11.4% | 2500 g |
| Magnesium, Mg | 21 mg | 400 mg | 5.3% | 15.1% | 1905 g |
| Sodium, Na | 262 mg | 1300 mg | 20.2% | 57.7% | 496 g |
| Sulfur, S | 23.8 mg | 1000 mg | 2.4% | 6.9% | 4202 g |
| Phosphorus, P | 67 mg | 800 mg | 8.4% | 24% | 1194 g |
| Trace Elements | |||||
| Iron, Fe | 0.67 mg | 18 mg | 3.7% | 10.6% | 2687 g |
| Manganese, Mn | 0.194 mg | 2 mg | 9.7% | 27.7% | 1031 g |
| Copper, Cu | 61 μg | 1000 μg | 6.1% | 17.4% | 1639 g |
| Selenium, Se | 1.6 μg | 55 μg | 2.9% | 8.3% | 3438 g |
| Fluorine, F | 4 μg | 4000 μg | 0.1% | 0.3% | 100000 g |
| Zinc, Zn | 0.45 mg | 12 mg | 3.8% | 10.9% | 2667 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.39 g | max 100 г | |||
| Glucose (dextrose) | 0.49 g | ~ | |||
| sucrose | 0.08 g | ~ | |||
| fructose | 0.74 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.2 g | ~ | |||
| valine | 0.138 g | ~ | |||
| Histidine * | 0.063 g | ~ | |||
| Isoleucine | 0.092 g | ~ | |||
| leucine | 0.147 g | ~ | |||
| lysine | 0.155 g | ~ | |||
| methionine | 0.043 g | ~ | |||
| threonine | 0.096 g | ~ | |||
| tryptophan | 0.034 g | ~ | |||
| phenylalanine | 0.116 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.114 g | ~ | |||
| Aspartic acid | 0.329 g | ~ | |||
| glycine | 0.101 g | ~ | |||
| Glutamic acid | 0.549 g | ~ | |||
| Proline | 0.111 g | ~ | |||
| serine | 0.129 g | ~ | |||
| tyrosine | 0.06 g | ~ | |||
| Cysteine | 0.031 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.079 g | max 18.7 г | |||
| 12: 0 Lauric | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.056 g | ~ | |||
| 18: 0 Stearin | 0.013 g | ~ | |||
| 20: 0 Arachinic | 0.004 g | ~ | |||
| 22: 0 Begenic | 0.005 g | ~ | |||
| Monounsaturated fatty acids | 0.04 g | min 16.8 г | 0.2% | 0.6% | |
| 16: 1 Palmitoleic | 0.009 g | ~ | |||
| 17: 1 Heptadecene | 0.002 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.029 g | ~ | |||
| Polyunsaturated fatty acids | 0.17 g | from 11.2 to 20.6 | 1.5% | 4.3% | |
| 18: 2 Linoleic | 0.051 g | ~ | |||
| 18: 3 Linolenic | 0.119 g | ~ | |||
| Omega-3 fatty acids | 0.119 g | from 0.9 to 3.7 | 13.2% | 37.7% | |
| Omega-6 fatty acids | 0.051 g | from 4.7 to 16.8 | 1.1% | 3.1% |
The energy value is 35 kcal.
- spear (about 5 ″ long) = 37 g (13 kCal)
- stalk, large (11″-12″ long) = 280 гр (98 кКал)
- stalk, medium (7-1/2″ – 8″ long) = 180 гр (63 кКал)
- stalk, small (5″ long) = 140 гр (49 кКал)
- 0,5 cup, chopped = 78 g (27.3 kCal)
Broccoli, boiled, with salt rich in vitamins and minerals such as: beta-carotene – 18,6%, vitamin B5 – 12,3%, vitamin B9 – 27%, vitamin C – 72,1%, vitamin K – 117,6%, potassium – 11,7 .XNUMX%
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
Tags: calorie content 35 kcal, chemical composition, nutritional value, vitamins, minerals, how broccoli is useful, boiled, with salt, calories, nutrients, useful properties of broccoli, boiled, with salt