1 ounce broccoli nutrition

guide to observational vs. experimental studies. Linus Pauling Institute. They also had less inflammation. Broccoli Nutrition Stats. 10 Calories 1g Carbs (1g net carbs) 0g Fat 1g Protein No price info Try our free Diet Generator I want to eat calories in meals. However, the total carb content is very low, with only 3.4 grams of digestible carbs or total carbs minus fiber per cup (90 g) (4). A few delicious ways to enjoy your sprouts include: PLOS One Journal: Sulforaphane Bioavailability from Glucoraphanin-Rich Broccoli., Antioxidants & Redox Signaling: Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition., Proceedings of the National Academy of Sciences: Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors., National Library of Medicine: Role of Sulforaphane in Protection of Gastrointestinal Tract Against H. pylori and NSAID-Induced Oxidative Stress.. Keto fried salmon with broccoli and cheese, Broccoli and cauliflower gratin with sausage. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting. Consuming the food with another food changes the GI. Step. Have you ever asked yourself, "How much weight can I lose in a month?" *Percent Daily Values are based on a 2,000 calorie diet. It's high in fiber, with one cup providing about 9% of the recommended daily value. 0 %. Vegetables. Broccoli, raw nutrition facts and analysis per 1 cup chopped (91 g) Broccoli, raw contains 31 calories per 91 g serving. Dan Buettner on Instagram: "More evidence for a Blue Zones diet from What Does 100 Calories Look Like? | SparkPeople Find calories, carbs, and nutritional contents for 1 oz Broccoli - Boiled and over 2,000,000 other foods at MyFitnessPal ↩ Several systematic reviews of randomized controlled studies (RCTs) have concluded that low-carb diets are often superior to low-fat diets for weight loss and reducing blood glucose levels in people with type 2 diabetes: Obesity Reviews 2016: Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies [strong evidence], Nutrients 2020: Impact of a ketogenic diet on metabolic parameters in patients with obesity or overweight and with or without type 2 diabetes: A meta-analysis of randomized controlled trials [systematic review of randomized trials; strongevidence]. Broccolis isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. Mom's Creamy Chicken & Broccoli Casserole - MyRecipes Calories per serving of Roasted Broccoli (1 cup/serving) 80 calories of Olive Oil, (0.67 tbsp) 41 calories of Broccoli, fresh, (1.67 cup, chopped) 1 calories of Lemon Juice, (0.17 fl oz) 1 calories of Garlic, (0.17 clove) Nutrition & Calorie Comments Great! Easy Broccoli Slaw Recipe - How to Make Broccoli Slaw - The Pioneer Woman Whats more, many of these studies used broccoli sprout extract rather than fresh broccoli, and most were small or of short duration. It can promote gut health, help reduce the risk of various diseases, and aid weight loss (5). It is easy to prepare and edible both raw and cooked. Int J Food Sci Nutr. Nutrition Profile: Diabetes Appropriate Heart Healthy High-Protein Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 1 (12-ounce) package steam-in-bag broccoli florets 1 tablespoon canola oil 1 cup prechopped onion 2 (8-ounce) packages presliced mushrooms 3 tablespoons all-purpose flour 1 cups fat-free milk In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous vegetables. A donut chart showing which nutrients contribute to the caloric total. 68% carbs, 9% fat, and 0% alcohol. Broccoli provides fiber, the non-digestible portion of carbs that can improve constipation and irritable bowel syndrome (IBS) symptoms in some people.8 Fiber has also been linked to other health benefits, such as lower blood sugar and cholesterol levels.9Additionally, it may reduce appetite and help you feel full.10. Nutrition Information for Raw Vegetables | FDA Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. (1 Oz Serving) ) there are about Vegetables are a very important food group on a low-carb diet. 2023 Dotdash Media, Inc. All rights reserved. Daily values are based on a 2000 calorie a day diet. Broccoli is also rich in indole-3-carbinol, another compound with potential anti-cancer effects: Molecular Nutrition & Food Research 2016: Research on cruciferous vegetables, indole-3-carbinol, and cancer prevention: A tribute to Lee W. Wattenberg [overviewarticle; ungraded] ↩ Plant Foods for Human Nutrition 2019: Dietary broccoli sprouts protect against myocardial oxidative damage and cell death during ischemia-reperfusion [mouse study; very weak evidence], Preventive Nutrition and Food Science 2017: Broccoli ( Brassica oleracea) reduces oxidative damage to pancreatic tissue and combats hyperglycaemia in diabetic rats If youre trying to lose weight, including broccoli in your diet along with nourishing foods that are higher in protein and fat can be a winning strategy. Broccoli is a very rich source of vitamins C and K, a good source of folate,. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You can maintain a beautiful green hue by blanching your broccoli firstthis will not only enhance the broccoli's color but also help soften the stems. Broccolini is becoming more popular. Antioxidants help to fight off free radicals that cause cell damage that can result in inflammation and disease. But when paired with natural fat, it takes on a whole new and often delicious! You can eat broccoli round the clock: Get a veggie dose in the morning by adding broccoli to egg dishes or use it as a base or side dish for a low-carb dinner. 1 For the dressing: Whisk together the mayonnaise, vinegar, honey, salt, and pepper in a large bowl until smooth. Let us be clear: All parts of broccoli are nutritious! % Daily Value*. Over time, that adds up. 1 oz broccoli contains about 0mg of potassium, How much dietary fiber is in 1 oz broccoli? We may earn commission from links on this page, but we only recommend products we back. You also could try microwaving broccoli, which allows you to retain more of the nutrients in broccoli. It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. Riced broccoli has calcium. On average though, a cup of raw broccoli sprouts contains about: The temperature, moisture balance, and other growing conditions that produce sprouts also foster the growth of bacteria. Therefore, it should be enjoyed alongside other foods rich in vitamin A to prevent deficiency (4). 1 oz broccoli You can read more about this in our guide to observational vs. experimental studies. To learn about other foods that can boost your fiber intake, see our list of 15 high-fiber foods. Though the research isnt conclusive, there is evidence that the sulforaphane in broccoli sprouts may help people with mental health problems manage their symptoms and lower their doses of traditional medicines. However, in non-obese participants with poor glycemic control, broccoli sprouts extract had no effect on HbA1c and only lowered fasting blood glucose slightly: Science Translational Medicine 2017: Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes [randomized trial; moderateevidence], International Journal of Food Sciences and Nutrition 2012: Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial [randomized trial; moderateevidence]. 2,000 calories a day is used for general nutrition advice. You may feel a tingling on your lips and tongue. These are the types of broccoli with thick stalks and bright green florets. Sodium causes the body to retain water and a low sodium diet helps in controlling high blood pressure and water build up. She adds that some yellow flowering at the tips is fine, but you'll want to avoid wilted-looking florets with a lot of yellow flowering. The USDA reports that a 1-cup serving (raw) has about 31 calories, so you can eat a lot of it without having to worry about your waistline. It is high in nutrients including vitamin C, folate, vitamin K, and vitamin A. Nutrition labels presented on this site is for illustration purposes only. A 3-ounce (84-gram) serving of cooked, mature broccoli florets or broccoli sprouts provide virtually the same calories and macronutrients, meaning the same amount of protein, carbs, and fat (2, 5). "Raw broccoli is rich in vitamin C, and cooking broccoli will slightly reduce its vitamin C content," Pike says. She is also Good Housekeepings on-staff fitness and exercise expert. When reading the nutrition facts label also pay close attention to the sodium levels. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Recommended daily intake of essential aminoacids is provided for 180 lbs person. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. For product questions or concerns, contact us at 1-877-846-9949. Broccoli microgreens protein is about 2.3 g per 100 g FW. Theyre usually eaten raw in salads or sandwiches, so their delicate balance of nutrition isnt damaged by cooking. Percentages are based on a diet of 2000 calories a day. When it comes to nutrition content, research shows that broccoli florets have higher concentrations of certain nutrients like amino acids whereas the leaves are higher in carotenoids and other antioxidants. Broccoli also contains several phytochemicals (plant chemicals) that are responsible for its color, smell, and flavor. In one study, researchers found that just 3 to 5 servings of cruciferous vegetables each week reduced cancer risk by up to 40%. Calcium Content of Foods | Patient Education | UCSF Health Food Nutrition Chart | How Many Calories Are In Your Food? banana chips. Saturated Fat 0g. A one-cup serving (150 grams) of chopped, cooked broccoli has 55 calories, which is still very few.7. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. There have been reports of the food-pollen syndrome if you have hay fever due to mugwort pollen. Note that GI only reflects how the food affects blood sugar when you eat it alone. 2 For the slaw: Add the broccoli slaw, broccoli florets, carrots, cabbage, green onions, raisins, and sunflower kernels to the dressing; stir to combine. Plus, mushiness and a rotten smell is an indication that the broccoli is no longer fresh. Amino acids. Serving Size: 1 cup, chopped. [Commentary no evidence] ↩ Broccoli sprout extract is highly concentrated and provides more sulforaphane than people can likely obtain from eating even large amounts of broccoli: Molecules 2019: Broccoli or sulforaphane: Is it the source or dose that matters? Calories in 1 oz of Cooked Broccoli (from Fresh) and Nutrition Facts Academy of Nutrition and Dietetics. For instance, adding fiber or fat will slow down the release of blood sugars, lowering the GI. 7 Broccoli Health Benefits - Nutritional Facts of Broccoli Journal of Zhejiang University. Riced broccoli benefits and instructions for how to make it| Well+Good Yet, even after boiling, broccoli remains pretty high in vitamin C compared to many other foods. What exactly are fruits and vegetables and how many servings should you have? Broccoli Cooked Boiled Drained Without Salt, Broccoli Frozen Chopped Cooked Boiled Drained Without Salt. Birds Eye Premium Broccoli Florets are specially selected, picked at the peak of freshness, and flash frozen to lock in nutrients. Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per calorie basis. 1 oz broccoli contains about 1% of iron. BMC Nutr. Nutrition Value of Steamed Broccoli | livestrong (adsbygoogle = window.adsbygoogle || []).push({}); How many calories in 1 oz broccoli? Good source of vitamin C. Available Sizes: 10.8 oz . This guide is based on scientific evidence, following our policy for evidence-based guides. Calories in Broccoli and Nutrition Facts - FatSecret These sprouts are bursting with vitamins and other nutrients, including: There are not yet any universally agreed-upon serving sizes or nutrient information for broccoli sprouts. National Cancer Institute. Nutritional Elements Like most veggies, both kale and broccoli are incredibly light on carbs and fat. GuideWhat are the best and the worst low-carb vegetables? Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli. ( Calories in Broccoli, raw | CalorieKing The calories in broccoli are 66% carbohydrate, 27% protein, and 7% fat. Ingredients Weight Water Spaghetti noodles, whole-wheat, uncooked Tofu, firm, drained, cubed 2" Soy sauce, low-sodium Sesame oil Brown sugar, packed *Garlic, fresh, minced Ginger root, shredded Red pepper flakes Canola oil Broccoli, fresh, chopped Sesame seeds Quantity Weight 32 fl oz 122 oz 5 lb 4 oz - - - - - - - - - - - - - - 2 lb 1 oz - - Whats more, its also a decent source of fiber and provides other beneficial compounds that may help promote eye health, lower cholesterol levels, and protect against chronic disease. 1 oz broccoli I added salt and pepper. Table 1 Broccoli microgreens nutrition facts According to the United States Department of Agriculture (USDA), broccoli microgreens calories are about 31 calories per 100 g of fresh weight (FW). What do you eat on a keto diet? Micronutrients for Health. They can only show an association between a behavior (e.g., eating broccoli) and an outcome (e.g., better health). 2014;86:103-12. doi:10.1016/j.ejmech.2014.08.011, Zhang Y, Lv C, Sun J, Song X, Makaza N, Wu Y. Cruciferous vegetables and cancer prevention. Carbs in Broccoli, cooked from fresh | Carb Manager Consuming broccoli raw or cooked provides many nutrients, although some cooking methods will reduce flavonoids. Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities (40). National Institutes of Health Office of Dietary Supplements. Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. 1 oz broccoli contains about 42% of Vitamin C, How much calcium is in 1 oz broccoli? 1 oz broccoli contains 0.01g of saturated fat 1 oz broccoli contains 0.01g of polyunsaturated fat 1 oz broccoli contains about 0g of monosaturated fat How much cholesterol is in 1 oz broccoli? After about 4 or 5 days, they will be ready. Cook broccoli according to package directions and drain completely. Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below 140 mg per serving. WebMD does not provide medical advice, diagnosis or treatment. 2014: The American Journal of Gastroenterology 2014: The Cochrane Database of Systematic Reviews 2016: BMJ Open Diabetes Research and Care 2017: Molecular Nutrition & Food Research 2016: Preventive Nutrition and Food Science 2017: Journal of the American Medical Association 2019: International Journal of Food Sciences and Nutrition 2018: Cancer Epidemiology, Biomarkers & Prevention 2005: International Journal of Food Sciences and Nutrition 2014: The Journal of Allergy and Clinical Immunology 2016: International Journal of Food Sciences and Nutrition 2012: Diabetes Research and Clinical Practice 2012: Vitamin C: 89 mg (149% of the recommended daily intake, or RDI), Folate (Vitamin B9): 63 mg (16% of the RDI), Vitamin A (from beta-carotene): 623 IU (12% of the RDI). Journal of Functional Foods. 1 oz broccoli contains about 1% of calcium, How much Iron is in 1 oz broccoli? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Studies have shown that a fiber-rich diet is associated with a lower risk for type 2 diabetes. Some common health benefits of broccoli sprouts include: Many studies over the years have confirmed that eating cruciferous vegetables (like broccoli, cauliflower, kale, and cabbage) raw or lightly cooked can protect against a number of cancers. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. People often wonder if they can eat all of the vegetable, including thick stalks. Plus, cooking cruciferous vegetables can make them easier for your body to digest. Minerals in broccoli include manganese, potassium, and phosphorus. A pie chart showing the macro nutrient componenets for Broccoli (Cooked). Spread evenly over casserole. Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. 1 oz broccoli contains about 9mg of sodium, How much potassium is in 1 oz broccoli? Broccoli has been shown to protect certain cells from oxidative stress, reducing the incidence of chronic health disorders such as heart disease. Nutritional Info from the WebMD Ingredients Guide Serving Size 0.5 Cup Calories 19 % Daily Value* Total Fat 0 g 0% Saturated Fat 0 g 0% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 11 mg 0%. It is also an excellent source of vitamin K,important in bone health and wound healing. Broccoli 101: Nutrition Facts and Health Benefits Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. 10 Season to taste, stir and serve. This article explains the differences between raw and regular honey. Fatty acids. Total carbs in a Stove Top: In a saucepan, bring 1/4 cup to a boil. 1 oz broccoli contains about 0mg of cholesterol, How much sodium is in 1 oz broccoli? The glycemic index estimates how a food affects your blood sugar levels. However, some considerations are worth mentioning. is approximately You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. Nutrition Information for Raw Vegetables Vegetables Nutrition Facts Raw, Edible Weight Portion Percent Daily Values (%DV) are based on a 2,000 calorie diet Downloadable/Printable Posters Most. Broccoli: Health benefits, nutrition, and tips - Medical News Today Veggie Showdown: Kale Vs. Broccoli | mindbodygreen Some people get concerned about the smell of broccoli and wonder if the smell indicates that the broccoli has gone bad. Broccoli heads, the florets at the top, and the attached stem are the edible parts of the plant. For best results, consult owner's manual), stir half . "The stalks should be green and fresh, not brown or yellow." These nutrients may: Potential side effects of eating broccoli: Most people can safely enjoy the cruciferous vegetable, but certain individuals may need to be cautious. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (20). Broccoli is high in vitamin K and eating large quantities, or sudden changes in the amount consumed can interfere with the effectiveness and safety of Coumadin (warfarin) and reduce its blood-thinning effect. Isothicyanates in cruciferous vegetables exhibits anti-cancer properties. This veggie also provides 77 percent of the daily recommended intake of vitamin K and it's a good source of niacin, folate, vitamin B6 and potassium. However, research in humans is needed (3). Here's everything you need to know about "America's favorite veggie", including health benefits, best cooking methods and storage tips. Nandini D, Rao R, Deepak B, Reddy P. Sulforaphane in broccoli: The green chemoprevention!! Broccoli is loaded with nutrients, but you can do more with it than boil. 1 oz broccoli contains about 1.88g of carbohydrates How much saturated fat is in 1 oz broccoli? 81 mg vitamin C (90% DV) 93 mcg vitamin K (78% DV) 1 oz broccoli People with gastrointestinal conditions may also find that too much broccoli causes gas or other irritations, Pike explains, but those individuals should work with their healthcare provider to figure out what works for them; it may be as simple as reducing portion size or changing preparation method. Your body converts beta-carotene from plants into vitamin A. Brown Rice vs. White Rice: Which is Better? In .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}a recent survey of more than 5,000 Americans conducted by Green Giant, consumers rated broccoli as their favorite vegetable (even surpassing carrots and corn). The biggest difference is in the amount of protein: Kale has 8% of your daily intake per serving to broccoli's 5%. Preheat oven to 350F. Broccoli is a low GI food, meaning it has a minimal effect on blood sugar levels. Role in cancer prevention and therapy, Kaempferol, a potential cytostatic and cure for inflammatory disorders, Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells, Mugwort-mustard allergy syndrome due to broccoli consumption. 9 mg of sodium. (1 Oz Serving) Listed are selected significant sources of well-absorbed calcium. 1 oz broccoli contains 0.01g of polyunsaturated fat, How much monounsaturated Fat is in 1 oz broccoli? Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts (1). Trans Fat 0g. It is versatile and easy to find in most grocery stores. According to some older research, substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (36). With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Step. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Broccoli raab (rapini) can also be found in many markets, although it looks the least like broccoli. 1, Steaming and microwaving broccoli preserve nearly all of its vitamin C, whereas stir-frying leads to a modest loss and boiling reduces vitamin C content by up to 50%.3Broccoli can also lose significant amounts of folate and other B vitamins during boiling.4. Sulforaphane: Benefits, Side Effects, and Food Sources, 11 Recipes That Will Make You Love Broccoli, Cruciferous Vegetables: Health Benefits and Recipes, 19 High-Protein Plant-Based Foods and How to Eat More of Them, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, The 20 Best Low Carb Vegetables (Plus 1 Great Low Carb Fruit), 13 of the Most Anti-Inflammatory Foods You Can Eat. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. Broccoli (Per Ounce) Calories, Carbs & Nutrition Facts - MyFitnessPal Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. Sulforaphane from these foods slows tumor growth and stops benign carcinogens from converting into active ones. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldnt be a concern unless youre consume raw broccoli in excessive amounts (40). Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli. How does a keto diet work? Individuals taking the blood thinner warfarin should consult with a healthcare professional before increasing their broccoli intake. Like other vegetables that grow above the ground, broccoli contains very few net carbs.13 One cup of broccoli provides about 4 grams of net carbs, making it an excellent option for those who eat low-carb or keto diets. Find calories, carbs, and nutritional contents for Broccoli (Per Ounce) and over 2,000,000 other foods at MyFitnessPal Broccoli Nutrition Facts Serving Size 1 cup chopped per serve Energy 129 kj 31 kcal Protein 2.57g Fat 0.34g Saturated Fat 0.035g Polyunsaturated Fat 0.035g Monounsaturated Fat 0.01g Cholesterol 0mg Carbohydrates 6.04g Sugar 1.55g Fibre 2.4g Sodium 30mg Potassium 288mg Last updated: 04 Feb 08 05:07 AM Source: FatSecret Platform API 2% of RDI* Learn more about broccoli nutrition facts and benefits below. .css-lwn4i5{display:block;font-family:Neutra,Helvetica,Arial,Sans-serif;font-weight:bold;letter-spacing:-0.01rem;margin-bottom:0;margin-top:0;text-align:center;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-lwn4i5:hover{color:link-hover;}}@media(max-width: 48rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}@media(min-width: 40.625rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}@media(min-width: 48rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}@media(min-width: 64rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}9+ Nutritionist-Approved Snacks, 20 Seriously Upgraded Starbucks Coffee Drinks. Garlicky Broccoli and Beans With Pesto - The Washington Post Add frozen vegetables. Calories in Broccoli Florets - Calorie, Fat, Carb, Fiber, & Protein

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1 ounce broccoli nutrition

1 ounce broccoli nutrition