Broccoli with Garlic Sauce
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 46.52 g | 17% |
| Net Carbohydrates | 34.15 g | 14% |
| Sugars | 12.16 g | 35% |
| Added Sugars | 4.19 g | 8% |
| Dietary Fiber | 12.37 g | 44% |
| Protein | 16.05 g | 32% |
| Total Fat | 15.55 g | 20% |
| Saturated Fat | 2.6 g | 13% |
| Monounsaturated Fat | 3.27 g | - |
| Polyunsaturated Fat | 8.4 g | - |
| Trans Fat | 0.09 g | 100% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 141.41 mcg | 16% |
| Vitamin C | 407.5 mg | 453% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1911.77 mg | 83% |
| Potassium | 1617.85 mg | 34% |
| Calcium | 242.34 mg | 19% |
| Magnesium | 122.88 mg | 29% |
| Iron | 3.96 mg | 22% |
| Zinc | 2.24 mg | 20% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
16%
Vitamin C
453%
Vitamin D
0%
Vitamin E
31%
Vitamin K
405%
Vitamin B1
27%
Vitamin B2
47%
Vitamin B3
23%
Vitamin B5
55%
Vitamin B6
56%
Vitamin B7
-
Vitamin B9
1%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
19%
Iron
22%
Magnesium
29%
Phosphorus
29%
Potassium
34%
Sodium
83%
Zinc
20%
Copper
28%
Manganese
62%
Selenium
24%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
6%
Isoleucine
8%
Valine
6%
Lysine
5%
Tryptophan
9%
Threonine
6%
Phenylalanine
10%
Methionine
5%
Histidine
6%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 353 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
52 min
Jogging
45 min
Cycling
46 min
Walking
1 h 23 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Broccoli is a nutrient-dense, low-calorie cruciferous vegetable, rich in essential vitamins, minerals, and antioxidants, including vitamin C, crucial for immune function and skin health, and vitamin K1, vital for blood clotting and bone health, along with folate, potassium, manganese, and iron, according to Healthline. Observational evidence suggests that broccoli also contains potent cancer-fighting phytochemicals like sulforaphane, DIM, and indole-3-carbinol, which may be associated with reducing the risks of certain cancers, including prostate, breast, and cervical cancers, by combating free radicals and protecting cells from damage, as highlighted by UCLA Health and Cleveland Clinic. Its fiber and antioxidant profile may also contribute to cardiovascular health and blood sugar regulation.
1. Broccoli: Nutrition Facts, Benefits, and More
Source: Healthline, 2019
Summary: Broccoli is a nutrient-dense food packed with antioxidants, essential vitamins, and minerals, including vitamin C, vitamin K1, folate, potassium, manganese, and iron.
Read More: https://www.healthline.com/health/nutrition/broccoli
2. Broccoli: Health Benefits, Nutrition, and Tips
Source: Medical News Today, 2020
Summary: Broccoli is a nutrient-dense, low-calorie cruciferous vegetable that offers a wide array of health benefits due to its rich content of vitamins, minerals, and antioxidants.
3. Broccoli and Other Cruciferous Veggies Can Significantly Lower Cancer Risks
Source: UCLA Health
Summary: Broccoli contains a high amount of sulforaphane, a potent cancer-fighting phytochemical linked to reducing the risks of prostate and breast cancers.
4. Glucosinolates and Vitamin C Content in Edible Parts of Broccoli Florets After Domestic Cooking
Source: SpringerLink, 2002
Summary: The study aimed to quantify the total content of aliphatic and indole/aromatic glucosinolates, as well as vitamin C content, in fresh harvested broccoli following various domestic cooking methods.
Read More: https://link.springer.com/article/10.1007/s00217-002-0560-8
5. 5 Reasons Broccoli Is Good for You
Source: Cleveland Clinic
Summary: Broccoli is recognized as a superfood due to its rich array of disease-fighting nutrients and protective qualities, including potent anticancer properties from molecules like DIM, indole-3-carbinol, and sulforaphane.
Read More: https://health.clevelandclinic.org/broccoli-benefits
