| PRIMARY MICRO NUTRIENTS | Iron, Phosphorus, Manganese, Vitamin C, Vitamin A, Vitamin K, Vitamin B2, Vitamin B5, Vitamin B6, Folate |
| SECONDARY MICRO NUTRIENTS | Calcium, Magnesium, Copper, Selenium, Zinc, Vitamin E, B1, B3, |
| NUTRITIONAL HIGHLIGHTS and NOTES |
|
| FUNCTIONAL BENEFITS | Standard Western Medicine: Anti-inflammatory, Anti-cancer, Anti-bacterial, Liver Health (hepaprotective), Eye health
Traditional Chinese Medicine: Cooling thermal nature; pungent; diuretic; brightens the eyes; treats summer heat conditions. |
| PHYTONUTRIENTS | Sulforaphane:
Glucosinolates:
Carotenoid Lutein: anti-cancer and eye protection |
| PLANT FAMILY | Brasilica, Cruciferous and related to: Arugula, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Kale, Radishes, Rutabaga, Turnips, Watercress |
| COOKING NOTES AND DANGERS | If lightly cooked, broccoli will retain its rich chlorophyll content, which will counteract gas formation resulting from its sulfur
Caution: Goitrogens (Thyroid health)
|
| RDA | Broccoli, raw | |||
| Nutrient | Unit | per 100 g | ||
| Water | g | 3700 | 89.3 | 2.4% |
| Energy | kcal | 2600 | 34 | 1.3% |
| Protein | g | 90 | 2.82 | 3.1% |
| Total lipid (fat) | g | 87 | 0.37 | 0.4% |
| Carbohydrate, by difference | g | 224 | 6.64 | 3.0% |
| Fiber, total dietary | g | 38 | 2.6 | 6.8% |
| Sugars, total | g | 1.7 | ||
| Minerals | ||||
| Calcium, Ca | mg | 1000 | 47 | 4.7% |
| Iron, Fe | mg | 8 | 0.73 | 9.1% |
| Magnesium, Mg | mg | 420 | 21 | 5.0% |
| Phosphorus, P | mg | 700 | 66 | 9.4% |
| Potassium, K | mg | 470 | 316 | 67.2% |
| Sodium, Na | mg | 33 | ||
| Zinc, Zn | mg | 11 | 0.41 | 3.7% |
| Copper, Cu | mg | 0.9 | 0.049 | 5.4% |
| Manganese, Mn | mg | 2.3 | 0.21 | 9.1% |
| Selenium, Se | µg | 55 | 2.5 | 4.5% |
| Vitamins | ||||
| Vitamin C, total ascorbic acid | mg | 90 | 89.2 | 99.1% |
| Thiamin | mg | 1.2 | 0.071 | 5.9% |
| Riboflavin | mg | 1.3 | 0.117 | 9.0% |
| Niacin | mg | 16 | 0.639 | 4.0% |
| Pantothenic acid | mg | 5 | 0.573 | 11.5% |
| Vitamin B-6 | mg | 1.7 | 0.175 | 10.3% |
| Folate, total | µg | 400 | 63 | 15.8% |
| Choline, total | mg | 18.7 | ||
| Betaine | mg | 0.1 | ||
| Vitamin B-12 | µg | 2.4 | 0 | 0.0% |
| Vitamin A, IU | IU | 5000 | 623 | 12.5% |
| Vitamin E, total | mg | 15 | 0.96 | 6.4% |
| Vitamin D | IU | 600 | 0 | 0.0% |
| Vitamin K (phylloquinone) | µg | 120 | 101.6 | 84.7% |
RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Paul Pitchford (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic BooksUSDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
Self Nutrition Data: an online nutrient breakdown of foods
ELATE! - Evolve, Love And Transform Everyday! 