Steamed Broccoli and Cauliflower Mix
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 44.3 g | 16% |
| Net Carbohydrates | 26.63 g | 11% |
| Sugars | 14.85 g | 42% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 17.67 g | 63% |
| Protein | 17.55 g | 35% |
| Total Fat | 2.49 g | 3% |
| Saturated Fat | 1.01 g | 5% |
| Monounsaturated Fat | 0.26 g | - |
| Polyunsaturated Fat | 0.43 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 70.97 mcg | 8% |
| Vitamin C | 479.45 mg | 533% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 2587.25 mg | 112% |
| Potassium | 2455.1 mg | 52% |
| Calcium | 253.41 mg | 19% |
| Magnesium | 140.47 mg | 33% |
| Iron | 4.18 mg | 23% |
| Zinc | 2.49 mg | 23% |
% 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
8%
Vitamin C
533%
Vitamin D
0%
Vitamin E
15%
Vitamin K
268%
Vitamin B1
37%
Vitamin B2
48%
Vitamin B3
27%
Vitamin B5
103%
Vitamin B6
85%
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
19%
Iron
23%
Magnesium
33%
Phosphorus
32%
Potassium
52%
Sodium
112%
Zinc
23%
Copper
43%
Manganese
67%
Selenium
17%
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
0.4%
Isoleucine
0.3%
Valine
0.3%
Lysine
0.1%
Tryptophan
0.2%
Threonine
0.2%
Phenylalanine
0.4%
Methionine
0.2%
Histidine
0.2%
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 223 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
33 min
Jogging
29 min
Cycling
29 min
Walking
53 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 cauliflower are nutrient-dense cruciferous vegetables, providing significant amounts of vitamins C, K, and folate, along with dietary fiber. Broccoli, like other cruciferous vegetables, contains antioxidant compounds such as glucosinolates and sulforaphane, which observational evidence suggests are associated with cancer prevention, including specific risks for prostate, breast, colon, and oral cancers, as noted by UCLA Health. Additionally, cauliflower is a good source of choline, an essential nutrient vital for cell membrane integrity and nervous system support, and their fiber content promotes digestive regularity and gut health.
1. The Top 8 Health Benefits of Cauliflower
Source: Healthline, 2017
Summary: Cauliflower is a healthy cruciferous vegetable packed with essential nutrients, including fiber, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, and potassium, while being very low in calories.
Read More: https://www.healthline.com/nutrition/benefits-of-cauliflower
2. Fate of Listeria Monocytogenes on Broccoli and Cauliflower at Different Storage Temperatures.
Source: PubMed
Summary: Broccoli and cauliflower support the growth of *Listeria monocytogenes* at various temperatures, with higher growth rates at warmer temperatures.
Read More: https://pubmed.ncbi.nlm.nih.gov/31928419/
3. Cauliflower: Nutrition & Health Benefits
Source: WebMD
Summary: Cauliflower is rich in fiber, vitamins C, K, and B6, folate, and choline, and contains antioxidant compounds like glucosinolates and sulforaphane that protect against cell damage and may improve heart health.
Read More: https://www.webmd.com/food-recipes/health-benefits-cauliflower
4. Broccoli and Other Cruciferous Veggies Can Significantly Lower Cancer Risks
Source: UCLA Health
Summary: Broccoli is particularly rich in sulforaphane, a potent cancer-fighting phytochemical that has been linked to reducing the risks of prostate, breast, colon, and oral cancers.
5. Cruciferous Vegetables: 5 Health Benefits
Source: Cleveland Clinic
Summary: Broccoli and cauliflower are highly nutrient-dense cruciferous vegetables, providing significant amounts of vitamins C, K, and B9 (folate), along with dietary fiber, and are associated with cancer prevention due to compounds known as glucosinolates.
Read More: https://health.clevelandclinic.org/crunchy-and-cruciferous-youll-love-this-special-family-of-veggies
