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Broccoli (MH) (REGULAR)

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Broccoli, raw	4 cup	76 g	24
2	Black mustard seed organic spices by PRIDE OF INDIA	0.25 tsp	0.12 g	0.6
3	Oil, canola	1 tbsp	3.5 g	31
4	Asafoetida	1 g	0.25 g	0.7
5	Chickpea flour (besan)	0.5 ounce	3.54 g	14
6	Yogurt, low fat, plain	0.25 cup	15.31 g	9.7
7	Spices, ground, turmeric	0.25 tsp	0.19 g	0.6
8	Spices, red or cayenne, pepper	0.125 tsp	0.06 g	0.2
9	Salt, table	1 dash	0.1 g	0
10	Lemon juice, raw	2 wedge yields	2.95 g	0.7

Summary
Number of servings	4
Weight of ingredients	408 g
Final weight ⓘ
Serving size	102 g

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Broccoli (MH) (REGULAR)

Nutrition Facts

Portion Size	102 g

Amount Per Portion	81
Calories

% Daily Value *

Total Fat 4.3g	6 %

Saturated Fat 0.5g **	2 %

Cholesterol 0.9mg **	0 %

Sodium 79mg **	3 %

Total Carbohydrate 8.5g	3 %

Dietary Fiber 2.3g **	8 %

Sugar 1.6g **

Protein 3.7g	7 %

Vitamin D 0mcg **	0 %

Calcium 67mg	5 %

Iron 0.9mg	5 %

Potassium 305mg **	6 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (49.00%)

Protein (19.00%)

Carbs (32.00%)

Broccoli (MH) (REGULAR) nutrition facts and analysis per 102 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	9.46 mcg	1 %
Carotene, alpha	0 mcg
Carotene, beta	84.2 mcg
Cryptoxanthin, beta	3.64 mcg
Lutein + zeaxanthin	574.04 mcg
Lycopene	0 mcg
Retinol	2.14 mcg
Thiamin [Vitamin B1]	0.084 mg	7 %
Riboflavin [Vitamin B2]	0.125 mg	10 %
Niacin [Vitamin B3]	0.576 mg	4 %
Pantothenic acid [Vitamin B5]	0.58 mg	12 %
Vitamin B6	0.172 mg	10 %
Vitamin B12 [Cobalamin]	0.09 mcg	4 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	17.86 mcg	4 %
Folate, food	17.86 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	70.6 mg	78 %
Vitamin D	0 mcg	0 %
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	0.78 mg	5 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.78 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0.03 mg
Tocopherol, gamma	0.99 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	80.3 mcg	67 %
Vitamin K1 [Phylloquinone]	80.3 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.1 mg
Choline	2.6 mg	0 %

Minerals
Nutrient	Amount	DV
Calcium	67.21 mg	5 %
Copper	0.07 mg	8 %
Fluoride	1.8 mcg
Iron	0.91 mg	5 %
Magnesium	25.1 mg	6 %
Manganese	0.246 mg	11 %
Phosphorus	85.32 mg	7 %
Potassium	305.11 mg	6 %
Selenium	2.03 mcg	4 %
Sodium	79.21 mg	3 %
Zinc	0.57 mg	5 %

Proteins and Amino acids
Protein by amino acid Alanine (3.10%) Arginine (4.70%) Aspartic acid (8.59%) Cystine (0.80%) Glutamic acid (15.58%) Glycine (2.40%) Histidine (1.80%) Isoleucine (2.90%) Leucine (5.00%) Lysine (4.80%) Methionine (1.50%) Phenylalanine (3.70%) Proline (4.90%) Serine (3.90%) Threonine (2.80%) Tryptophan (0.80%) Tyrosine (2.20%) Valine (4.40%) Unspecified (26.17%)
Nutrient	Amount	DV
Protein	3.65 g	7 %
Alanine	0.114 g
Arginine	0.17 g
Aspartic acid	0.314 g
Cystine	0.028 g
Glutamic acid	0.571 g
Glycine	0.088 g
Histidine	0.065 g	6 %
Hydroxyproline	0 g
Isoleucine	0.105 g	7 %
Leucine	0.181 g	5 %
Lysine	0.176 g	6 %
Methionine	0.053 g
Phenylalanine	0.134 g
Proline	0.18 g
Serine	0.143 g
Threonine	0.101 g	6 %
Tryptophan	0.03 g	7 %
Tyrosine	0.08 g
Valine	0.162 g	8 %
Phenylalanine + Tyrosine	0.214 g	8 %
Methionine + Cysteine	0.081 g	5 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	8.49 g	3 %
Fiber	2.28 g	8 %
Starch	0 g
Sugars	1.55 g
Fructose	0.65 g
Galactose	0 g
Glucose	0.47 g
Lactose	0 g
Maltose	0 g
Sucrose	0.02 g
Net carbs	6.21 g

Fats and Fatty Acids

Fatty acid by type

Saturated (12.00%)

Monounsaturated (60.00%)

Polyunsaturated (28.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.32 g	0.65 g	2.03

Nutrient

Amount

5 %

2 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans,trans-octadecadienoic acid

Trans-octadecadienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	14.46 mg
Campesterol	8.44 mg
Cholesterol	0.92 mg	0 %
Phytosterols	1.43 mg
Stigmasterol	0.1 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.02 g
Caffeine	0 mg
Fiber, insoluble	1.82 g
Fiber, soluble	0 g
MUFA 14:1 c	0 g
MUFA 17:1 c	0 g
MUFA 20:1 c	0 g
Nitrogen	0.31 g
PUFA 18:2 c	0.01 g
PUFA 18:3 c	0 g
PUFA 20:2 c	0 g
PUFA 20:3 c	0 g
PUFA 20:4c	0 g
Phytoene	0 mcg
Phytofluene	0 mcg
Theobromine	0 mg
Water	84.53 g

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Broccoli (MH) (REGULAR) recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Broccoli (MH) (REGULAR)

Broccoli (MH) (REGULAR)

Calories by source

Broccoli (MH) (REGULAR) nutrition facts and analysis per 102 g

Protein by amino acid

Fatty acid by type