Roasted Zucchini & Broccoli
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 29.96 g | 11% |
| Net Carbohydrates | 19.62 g | 8% |
| Sugars | 13.74 g | 39% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 10.34 g | 37% |
| Protein | 11.72 g | 23% |
| Total Fat | 29.17 g | 37% |
| Saturated Fat | 4.32 g | 22% |
| Monounsaturated Fat | 19.82 g | - |
| Polyunsaturated Fat | 3.45 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 110.17 mcg | 12% |
| Vitamin C | 272.51 mg | 303% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 2434.11 mg | 106% |
| Potassium | 1787.9 mg | 38% |
| Calcium | 177.89 mg | 14% |
| Magnesium | 122.2 mg | 29% |
| Iron | 3.53 mg | 20% |
| Zinc | 2.29 mg | 21% |
% 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
12%
Vitamin C
303%
Vitamin D
0%
Vitamin E
41%
Vitamin K
221%
Vitamin B1
29%
Vitamin B2
51%
Vitamin B3
20%
Vitamin B5
42%
Vitamin B6
64%
Vitamin B7
-
Vitamin B9
0.4%
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
14%
Iron
20%
Magnesium
29%
Phosphorus
25%
Potassium
38%
Sodium
106%
Zinc
21%
Copper
39%
Manganese
58%
Selenium
13%
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
1%
Isoleucine
1%
Valine
1%
Lysine
0.9%
Tryptophan
1%
Threonine
0.9%
Phenylalanine
2%
Methionine
0.6%
Histidine
0.9%
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 394 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
58 min
Jogging
50 min
Cycling
52 min
Walking
1 h 33 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
Zucchini and broccoli are low-calorie vegetables beneficial for weight management, with zucchini also providing essential nutrients and antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Broccoli contains powerful compounds such as sulforaphane, DIM, and indole-3-carbinol, which observational evidence suggests may protect cells from damage and contribute to cancer prevention, with some compounds being even more concentrated in broccoli sprouts. Research, including human clinical trials, has demonstrated that high glucoraphanin broccoli significantly reduces plasma LDL-cholesterol levels.
1. Broccoli: Nutrition, Health Benefits, and How to Prepare
Source: WebMD
Summary: Broccoli contains natural plant compounds like sulforaphane, which studies suggest may help lower blood sugar, contribute to cancer prevention, osteoarthritis management, and potentially influence brain chemicals related to schizophrenia.
Read More: https://www.webmd.com/food-recipes/health-benefits-broccoli
2. Diet Rich in High Glucoraphanin Broccoli Reduces Plasma Ldl Cholesterol: Evidence From Randomised Controlled Trials.
Source: PubMed
Summary: High glucoraphanin broccoli significantly reduces plasma LDL-cholesterol levels, as evidenced by a reduction in independent studies.
Read More: https://pubmed.ncbi.nlm.nih.gov/25851421/
3. 5 Reasons Broccoli Is Good for You
Source: Cleveland Clinic
Summary: Broccoli contains powerful molecules such as DIM, indole-3-carbinol, and sulforaphane, which protect cells from damage and exhibit cancer-fighting properties.
Read More: https://health.clevelandclinic.org/broccoli-benefits
4. Nutrition Experts Share the Best Foods for Healthy Weight Loss
Source: Prevention, 2026
Summary: Zucchini is a beneficial low-calorie, low-carbohydrate alternative to pasta, aiding in weight management, while broccoli offers significant nutritional value, providing "great nutritional bang for your buck" for a weight loss diet.
Read More: https://www.prevention.com/weight-loss/g73916885/foods-for-healthy-weight-loss/
5. Zucchini: Health Benefits, Nutrients, Preparation, and More
Source: WebMD
Summary: Zucchini is low in calories, fat, and sugar, yet packed with essential nutrients, including antioxidants like lutein and zeaxanthin, vitamins A, C, K, B6, and folic acid, and minerals such as iron, magnesium, calcium, and potassium.
Read More: https://www.webmd.com/diet/health-benefits-zucchini
