Cooked Broccoli & Carrots
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 39.91 g | 15% |
| Net Carbohydrates | 26.71 g | 11% |
| Sugars | 16.01 g | 46% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 13.2 g | 47% |
| Protein | 8.84 g | 18% |
| Total Fat | 14.98 g | 19% |
| Saturated Fat | 2.2 g | 11% |
| Monounsaturated Fat | 9.97 g | - |
| Polyunsaturated Fat | 1.94 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 2209.18 mcg | 245% |
| Vitamin C | 217.4 mg | 242% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1414.6 mg | 62% |
| Potassium | 1543.23 mg | 33% |
| Calcium | 194.25 mg | 15% |
| Magnesium | 79.27 mg | 19% |
| Iron | 2.54 mg | 14% |
| Zinc | 1.55 mg | 14% |
% 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
245%
Vitamin C
242%
Vitamin D
0%
Vitamin E
36%
Vitamin K
228%
Vitamin B1
26%
Vitamin B2
32%
Vitamin B3
25%
Vitamin B5
40%
Vitamin B6
45%
Vitamin B7
-
Vitamin B9
0%
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
15%
Iron
14%
Magnesium
19%
Phosphorus
19%
Potassium
33%
Sodium
62%
Zinc
14%
Copper
25%
Manganese
39%
Selenium
11%
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
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
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 303 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
45 min
Jogging
39 min
Cycling
40 min
Walking
1 h 12 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 and carrots are nutrient-dense vegetables, rich in essential vitamins, minerals, and beneficial plant compounds. Yellow carrots contain bioavailable lutein, a xanthophyll, associated with good eye health, while broccoli provides sulforaphane, which studies suggest may help lower blood sugar and offer benefits for various cancers, according to WebMD. Clinical evidence also shows that domestic cooking can increase levels of beneficial polyphenols like quercetin and caffeic acid in both broccoli and carrots.
1. Consumer Behaviour Towards Vegetables: A Study on Domestic Processing of Broccoli and Carrots by Dutch Households.
Source: PubMed
Summary: Approximately 70% of consumers boil vegetables, while smaller percentages steam, stir-fry raw, or stir-fry boiled vegetables.
Read More: https://pubmed.ncbi.nlm.nih.gov/24916299/
2. Broccoli: Nutrition Facts, Benefits, and More
Source: Healthline, 2019
Summary: Broccoli is a nutrient-dense food rich in essential vitamins, minerals, and beneficial plant compounds, with a single cup of raw broccoli providing significant amounts of vitamin C, vitamin K1, and folate.
Read More: https://www.healthline.com/health/nutrition/broccoli
3. New Carrots Offer Colorful Surprises--and Health Benefits : Usda Ars
Source: USDA ARS, 2004
Summary: Yellow carrots contain bioavailable lutein, comparable to lutein supplements, which is associated with good eye health.
4. Analyses of a Polyphenol Aglycone Profile in Broccoli and Carrots by Lc-Ms Qtof
Source: Cambridge University Press
Summary: Cooked broccoli contained higher levels of quercetin and caffeic acid compared to raw broccoli, while cooked carrots showed significantly increased levels of *para*-coumaric acid and caffeic acid than their raw counterparts.
5. Broccoli: Nutrition, Health Benefits, and How to Prepare
Source: WebMD
Summary: Broccoli is a vegetable packed with essential vitamins and minerals, including vitamin C, calcium, and iron, and contains natural chemicals like sulforaphane, which studies suggest may help lower blood sugar and offer benefits for cancer, osteoarthritis, and potentially schizophrenia.
Read More: https://www.webmd.com/food-recipes/health-benefits-broccoli
