Broccoli

Broccoli

A descendant of cabbage, broccoli is a member of the Cruciferous family of vegetables.

Although most broccoli is green, in times past, purple, red, cream and brown varieties were popular. Along with a rich supply of vitamins and minerals - most notably vitamin C and folate - it also contains powerful disease-fighting phytonutrients including sulforaphane, lutein, quercetin and indoles.

Estimated Glycemic Load=6
Antioxidant Score* (ORAC)=1,362 and 2,386

*Raw (1,362) versus cooked (2,386)

The Benefits

*Excellent Source of: Vitamin C, Vitamin K
*Good Source of: Vitamin A, Folate
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Look for broccoli with a deep, strong color — green, or green with purple; the buds should be tightly closed and the leaves crisp. Refrigerate unwashed, in an airtight bag, for up to 4 days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s), chopped BROCCOLI,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.58

Calories: 31

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.34 g	*
Saturated Fat	0.04 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.03 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	19 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	6 g	*
Sugars	1.6 g	*
Fiber	2.4 g	*
Protein	2.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	566.9 IU	11%
Vitamin C	81.2mg	135%
Vitamin D	0 IU	0%
Vitamin E	0.71 IU	2%
Vitamin B6	0.16 mg	8%
Vitamin B12	0 mcg	0%
Vitamin K	92.5 mg	116%
Folate	57.3 mcg	14%
Niacin	0.58 mg	3%
Riboflavin	0.11 mg	6%
Thiamin	0.06 mg	4%
MINERALS
Calcium	42.8 mg	4%
Copper	0.04 mg	2%
Iron	0.66 mg	4%
Magnesium	19.1 mg	5%
Manganese	0.19 mg	10%
Phosphorous	60.1 mg	6%
Potassium	287.6 mg	8%
Selenium	2.3 mcg	3%
Sodium	30 mg	1%
Zinc	0.37 mg	2%
PHYTONUTRIENTS
Alpha-carotene	22.8 mcg
Beta-carotene	328.5 mcg
Beta-cryptoxanthin	0.91 mcg
Lutein + zeaxanthin	1276.7 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).