Broccoli
Description
Broccoli, a dark green edible plant in the cruciferous family. This vegetable is rich in fiber, provitamin A carotenoids, vitamin C and vitamin K.
As a member of the cruciferous vegetable family, broccoli is believed to play a positive role in preventing stomach cancer and colon cancer.
Available throughout the year with peak season January through March.
Note: Good quality broccoli will have a firm, compact cluster of small flower buds; none should be open enough to reveal the yellow flowers inside. The clusters should be dark or sage green and may have a purple cast to them. Tough or thick stems, open bud clusters and yellow-green color signal poor quality.
Caloric Content
| 1 | 2 | |
| Calories: | 40 | 23 |
| Protein: | 4.8 | 2.32 gm |
| Carbohydrates: | 7 | 4.34 gm |
| Fiber: | 2 | .94 gm |
| Total fats: | .5 | .22 gm |
| Saturated fats: | .084 | .034 gm |
| Unsaturated fats: | .063 | .109 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 1/2 cup chopped, 78 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 3800 | 1099 | 5000 IU |
| Thiamine: | .14 | .064 | 1.7 mg |
| Vitamin B-2: | .31 | .161 | 1.7 mg |
| Vitamin B-6: | - | .154 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | 1.2 | .589 | 20 mg |
| Pantothenic Acid: | - | .225 | 10 mg |
| Folic acid: | .073 | 53.3 | 400 mcg |
| Vitamin C: | 140 | 49.0 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 1/2 cup chopped, 78 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 136 | 89 | 1000 mg |
| Copper: | .15 | .054 | 2 mg |
| Iron: | 1.2 | .89 | 18 mg |
| Magnesium: | 36 | 47 | 400 mg |
| Manganese: | - | .191 | n/a mg |
| Phosphorus: | 96 | 37 | 1000 mg |
| Potassium: | 414 | 127 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 16 | 8 | n/a mg |
| Zinc: | .23 | .12 | 15 mg |
1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 1/2 cup chopped, 78 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .045 | .024 gm |
| Threonine: | .141 | .075 gm |
| Isoleucine: | .169 | .090 gm |
| Leucine: | .177 | .108 gm |
| Lysine: | .218 | .117 gm |
| Methionine: | .053 | .028 gm |
| Cysteine: | .031 | .016 gm |
| Phenylalanine: | .130 | .070 gm |
| Tyrosine: | .098 | .052 gm |
| Valine: | .198 | .106 gm |
| Arginine: | .225 | .120 gm |
| Histidine: | .077 | .041 gm |
| Alanine: | .183 | .098 gm |
| Aspartic acid: | .330 | .176 gm |
| Glutamic acid: | .581 | .311 gm |
| Glycine: | .147 | .079 gm |
| Proline: | .177 | .095 gm |
| Serine: | .155 | .083 gm |
1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 1/2 cup chopped, 78 grams
References
Disorga, C. and L. Groll. Nutrition and Cancer Prevention: A Guide to Food Choices. Northern California Cancer Program: Palo Alto. 1981.
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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