kioraminakosaf
Minerals Quantity%DV†
Calcium 5%47 mg
Iron 6%0.73 mg
Magnesium 6%21 mg
Manganese 10%0.21 mg
Phosphorus 9%66 mg
Potassium 7%316 mg
Sodium 2%33 mg
Zinc 4%0.41 mg
Other constituents Quantity
Water 89.3 g
Link to USDA Database entry
Units
μg = micrograms • mg = milligrams
IU = International units
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA FoodData Central
A 100 gram reference serving of raw broccoli provides 34 calories and is a rich source (20% or higher of the Daily Value, DV) of vitamin C (107% DV) and vitamin K (97% DV) (table). Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other micronutrients are low in content (less than 10% DV). Raw broccoli is 89% water, 7% carbohydrates, 3% protein, and contains negligible fat (table). Along with this, broccoli is also great for weight loss because it is rich in fiber.
Cooking
Boiling substantially reduces the levels of broccoli glucosinolates, while other cooking methods, such as steaming, microwaving, and stir frying, have no significant effect on glucosinolate levels.[3]
Taste
The perceived bitterness of cruciferous vegetables such as broccoli varies from person to person, but the functional underpinnings of this variation are not known. Some research reports that the gene TAS2R38 may be responsible for bitter taste perception in broccoli.[24] Other factors, such as isothiocyanates and polyphenols, are also likely involved in bitterness perception.[25] In some varieties the normally bitter tasting compounds are in less volatile forms.
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