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Broccoli Raab/Rapini - Nutrition Facts and detailed Analysis
100

Broccoli Raab/Rapini

Broccoli Raab, Raw [Broccoli Rabe, Rapini] has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C, Vitamin K and Folate.

The food contains 3.08g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.17 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Broccoli Raab, Raw [Broccoli Rabe, Rapini] has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein43%
 Calories from Fat15%
 Calories from Carbs42%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • Very low in Saturated Fat
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2621.6 IU52.4%Top 10%Very High
Retinol Activity Equivalent131 mcg
Alpha Carotene0 mcg
Beta Carotene1573.1 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin1120.9 mcg
Vitamin C20.2 mg33.7%Top 10%Very High
Vitamin E1.6 mg5.4%Top 30%High
Beta Tocopherol0 mg
Gamma Tocopherol0.2 mg
Delta Tocopherol0 mg
Vitamin K224 mcg280%Top 10%Very High
Thiamin0.16 mg10.8%Mid 40%Average
Riboflavin0.13 mg7.6%Mid 40%Average
Niacin1.2 mg6.1%Mid 40%Average
Vitamin B60.17 mg8.5%Mid 40%Average
Folate83 mcg20.8%Top 10%Very High
Food Folate83 mcg
Pantothenic Acid0.32 mg3.2%Top 30%High
Choline18.3 mg
Betaine0.3 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium108 mg10.8%Top 30%High
Iron2.1 mg11.9%Top 30%High
Magnesium22 mg5.5%Mid 40%Average
Phosphorus73 mg7.3%Mid 40%Average
Potassium196 mg5.6%Mid 40%Average
Sodium33 mg1.4%Bottom 30%Low
Zinc0.77 mg5.1%Mid 40%Average
Copper0.04 mg2.1%Bottom 30%Low
Manganese0.39 mg19.7%Top 30%High
Selenium1 mcg1.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.1 g1%Bottom 30%Low
Dietary Fiber2.7 g10.8%Top 30%High
Starch0 g
Sugars0.4 g
Sucrose110 mg
Glucose100 mg
Fructose170 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.2 g6.3%Mid 40%Average
Tryptophan43 mg
Threonine106 mg
Isoleucine104 mg
Leucine170 mg
Lysine198 mg
Methionine48 mg
Cystine39 mg
Phenylalanine128 mg
Tyrosine75 mg
Valine153 mg
Arginine172 mg
Histidine66 mg
Alanine124 mg
Aspartic Acid360 mg
Glutamic Acid549 mg
Glycine123 mg
Proline131 mg
Serine99 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.49 g0.75%Bottom 30%Low
Saturated Fat0.05 g0.25%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids113 mg
Total Omega 6 Fatty Acids17 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water92.6 g
Ash0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 22 Calories from Fat 4

% Daily Value *

Total Fat 0.49 g 0.75%

Saturated Fat 0.05 g 0.25%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 33 mg 1.4%

Total Carbohydrates 3.1 g 1%

Dietary Fiber 2.7 g10.8%

Sugars 0.4 g

Protein 3.2 g 6.3%

Vitamin A 52.4% Vitamin C 33.7%

Calcium 10.8% Iron 11.9%

*Based on a 2000 Calorie diet

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