1 cup of chopped raw broccoli :
Calories – 30.9 %DV – 2%
- From Carbohydrate – 21.9
- From Fat – 2.8
- From Protein – 6.3
- From Alcohol – 0.0
Protein – 2.6 %DV – 5%
Total Carbohydrate – 6.0 %DV – 2%
Dietary Fiber – 2.4 9%
Starch – 0.0
Sugars – 1.5
Total Fat – 0.3g %DV – 1%
Saturated Fat – 0.0g 0%
Monounsaturated Fat – 0.0g
Polyunsaturated Fat – 0.0 g
Total trans fatty acids –
Total trans-monoenoic fatty acids –
Total trans-polyenoic fatty acids –
Total Omega-3 fatty acids – 19.1 mg
Total Omega-6 fatty acids – 15.5 mg
Vitamin A – 567 IU %DV – 11%
Vitamin C – 81.2mg 135%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) – 0.7mg 4%
Vitamin K – 92.5mcg 116%
Thiamin – 0.1mg 4%
Riboflavin – 0.1mg 6%
Niacin – 0.6mg 3%
Vitamin B6 – 0.2mg 8%
Folate – 57.3mcg 14%
Vitamin B12 – 0.0mcg 0%
Pantothenic Acid – 0.5 mg 5%
Choline – 17.0mg
Betaine – 0.1mg
Calcium – 42.8mg %DV – 4%
Iron – 0.7mg 4%
Magnesium – 19.1mg 5%
Phosphorus – 60.1mg 6%
Potassium – 288mg 8%
Sodium – 30.0mg 1%
Zinc – 0.4mg 2%
Copper – 0.0mg 2%
Manganese – 0.2mg 10%
Selenium – 2.3mcg 3%
Fluoride ~
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
10 sources of fiber:
Pears
Raspberries
Oatmeal
Artichokes
Green peas
Whole wheat pasta
Almonds
Beans
Water squash
Popcorn
http://positivemed.com/2013/04/22/10-best-natural-sources-of-fiber/
10 sources of Protein:
Turkey breast
Fish
Cheese
Pork loin
Lean beef and veal
Tofu
Beans
Eggs
Yogurt, Milk, and Soymilk
Nuts and Seeds
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
10 sources of Fat:
Processed meat
Nuts
Cream
Cheese
Fish oils
Chocolate
Animal fats
Butter
Coconut
Hydrogenated oils
http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php
10 sources of B12:
Clams
Beef
Turkey
Oysters
Chicken
Crab
Salmon
Ready-To-Eat cereals (Dairy products)
Trout
Herring
http://www.goodhousekeeping.com/health/nutrition/vitamin-b12-super-foods-47012607#slide-11