Broccoli raab, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 83 / 100 How is this scored?

Composition

Energy

Protein 3.2 g · 13 kcal/100g
Fat 0.5 g · 4 kcal/100g
Carbs 2.9 g · 11 kcal/100g
Fiber 2.7 g
Water 93 g
Total energy 22 kcal

Energy is predominantly from protein (45%); EFSA recommends 10–35% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.5g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.03g

Saturated fat is 3.4% of energy, within the WHO limit of 10%.

Protein quality 91 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 91%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (91% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 54 / 100 How is this scored?

Vitamins

Vitamin A 131 µg
Vitamin C 20.2 mg
Vitamin D 0.0 µg
Vitamin E 1.6 mg
Vitamin K 224 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.17 mg
Folate (B9) 83 µg
Vitamin B12 0.00 µg

Minerals

Calcium 108 mg
Iron 2.1 mg
Magnesium 22 mg
Phosphorus 73 mg
Potassium 196 mg
Sodium 33 mg
Zinc 0.8 mg
Copper 0.04 mg
Manganese 0.40 mg
Selenium 1.0 µg

Notable source of Vitamin K (299% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.