Broccoli, cooked and raw (nutrient content)

[Guest guest]

Dear Helen,

Vegetables don't have as many nutrients cooked as raw but they still contain nutrients. Someone gave you some misinformation when they told you otherwise.

I've pasted an example below (I hope it remains formatted). It is for broccoli that is boiled (they didn't have steamed). I don't recommend boiling vegetables because you lose more nutrients that way. By steaming them you lose the least amount of nutrients.

The reference to an "NLEA serving" below is roughly the equivalent of one serving. Below this first chart I've pasted the nutrient content of raw broccoli so you can compare them.

Regards,

NDB No: 11091 (Boiled Broccoli)

Nutrient Units Value per100 grams ofedible portion Numberof DataPoints Std.Error 1.00 X 1 NLEA serving -------87g

Proximates

Water

g

89.25

7

0.803

77.65

Energy

kcal

35

0

0

30

Energy

kj

146

0

0

127

Protein

g

2.38

4

0.417

2.07

Total lipid (fat)

g

0.41

4

0.033

0.36

Ash

g

0.77

4

0.037

0.67

Carbohydrate, by difference

g

7.18

0

0

6.25

Fiber, total dietary

g

3.3

4

0.501

2.9

Sugars, total

g

1.39

3

0.27

1.21

Sucrose

g

0.08

5

0.057

0.07

Glucose (dextrose)

g

0.49

5

0.137

0.43

Fructose

g

0.74

5

0.046

0.64

Lactose

g

0.00

5

0

0.00

Maltose

g

0.00

5

0

0.00

Galactose

g

0.00

2

0

0.00

Starch

g

0.00

1

0

0.00

Minerals

Calcium, Ca

mg

40

4

3.918

35

Iron, Fe

mg

0.67

4

0.036

0.58

Magnesium, Mg

mg

21

4

1.796

18

Phosphorus, P

mg

67

4

1.847

58

Potassium, K

mg

293

4

11.927

255

Sodium, Na

mg

41

4

7.091

36

Zinc, Zn

mg

0.45

4

0.029

0.39

Copper, Cu

mg

0.061

4

0.008

0.053

Manganese, Mn

mg

0.194

4

0.009

0.169

Selenium, Se

mcg

1.6

4

0.107

1.4

Vitamins

Vitamin C, total ascorbic acid

mg

64.9

2

0

56.5

Thiamin

mg

0.063

4

0.013

0.055

Riboflavin

mg

0.123

4

0.004

0.107

Niacin

mg

0.553

4

0.046

0.481

Pantothenic acid

mg

0.616

4

0.119

0.536

Vitamin B-6

mg

0.200

4

0.013

0.174

Folate, total

mcg

108

4

30.577

94

Folic acid

mcg

0

0

0

0

Folate, food

mcg

108

4

30.577

94

Folate, DFE

mcg_DFE

108

0

0

94

Vitamin B-12

mcg

0.00

0

0

0.00

Vitamin A, IU

IU

1967

0

0

1711

Vitamin A, RAE

mcg_RAE

98

0

0

85

Retinol

mcg

0

0

0

0

Vitamin E (alpha-tocopherol)

mg

1.45

3

0.103

1.26

Tocopherol, beta

mg

0.01

3

0.005

0.01

Tocopherol, gamma

mg

0.25

3

0.023

0.22

Tocopherol, delta

mg

0.00

3

0

0.00

Vitamin K (phylloquinone)

mcg

141.1

4

15.83

122.8

Lipids

Fatty acids, total saturated

g

0.079

0

0

0.069

4:0

g

0.000

0

0

0.000

6:0

g

0.000

0

0

0.000

8:0

g

0.000

1

0

0.000

10:0

g

0.000

1

0

0.000

12:0

g

0.002

1

0

0.002

14:0

g

0.000

1

0

0.000

15:0

g

0.000

1

0

0.000

16:0

g

0.056

1

0

0.049

17:0

g

0.000

1

0

0.000

18:0

g

0.013

1

0

0.011

20:0

g

0.004

1

0

0.003

22:0

g

0.005

1

0

0.004

Fatty acids, total monounsaturated

g

0.040

0

0

0.035

14:1

g

0.000

1

0

0.000

15:1

g

0.000

1

0

0.000

16:1 undifferentiated

g

0.009

1

0

0.008

17:1

g

0.002

1

0

0.002

18:1 undifferentiated

g

0.029

1

0

0.025

20:1

g

0.000

1

0

0.000

22:1 undifferentiated

g

0.000

0

0

0.000

Fatty acids, total polyunsaturated

g

0.170

0

0

0.148

18:2 undifferentiated

g

0.051

1

0

0.044

18:3 undifferentiated

g

0.119

1

0

0.104

18:3 n-6 c,c,c

g

0.000

1

0

0.000

18:4

g

0.000

0

0

0.000

20:2 n-6 c,c

g

0.000

1

0

0.000

20:3 undifferentiated

g

0.000

1

0

0.000

20:4 undifferentiated

g

0.000

1

0

0.000

20:5 n-3

g

0.000

0

0

0.000

22:5 n-3

g

0.000

0

0

0.000

22:6 n-3

g

0.000

0

0

0.000

Cholesterol

mg

0

0

0

0

Amino acids

Tryptophan

g

0.031

0

0

0.027

Threonine

g

0.097

0

0

0.084

Isoleucine

g

0.116

0

0

0.101

Leucine

g

0.139

0

0

0.121

Lysine

g

0.150

0

0

0.130

Methionine

g

0.036

0

0

0.031

Cystine

g

0.021

0

0

0.018

Phenylalanine

g

0.090

0

0

0.078

Tyrosine

g

0.067

0

0

0.058

Valine

g

0.136

0

0

0.118

Arginine

g

0.155

0

0

0.135

Histidine

g

0.053

0

0

0.046

Alanine

g

0.125

0

0

0.109

Aspartic acid

g

0.227

0

0

0.197

Glutamic acid

g

0.401

0

0

0.349

Glycine

g

0.101

0

0

0.088

Proline

g

0.122

0

0

0.106

Serine

g

0.106

0

0

0.092

Other

Alcohol, ethyl

g

0.0

0

0

0.0

Caffeine

mg

0

0

0

0

Theobromine

mg

0

0

0

0

Carotene, beta

mcg

1180

20

36.266

1027

Carotene, alpha

mcg

0

7

0

0

Cryptoxanthin, beta

mcg

0

7

0

0

Lycopene

mcg

0

7

0

0

Lutein + zeaxanthin

mcg

1517

15

78.489

1320

NDB No: 11090 (Raw Broccoli)

Nutrient Units Value per100 grams ofedible portion Numberof DataPoints Std.Error 1.00 X 1 NLEA serving -------148g

Proximates

Water

g

89.30

49

1.036

132.16

Energy

kcal

34

0

0

50

Energy

kj

141

0

0

209

Protein

g

2.82

23

0.437

4.17

Total lipid (fat)

g

0.37

29

0.004

0.55

Ash

g

0.87

23

0.033

1.29

Carbohydrate, by difference

g

6.64

0

0

9.83

Fiber, total dietary

g

2.6

13

0.257

3.8

Sugars, total

g

1.70

0

0

2.52

Sucrose

g

0.10

16

0.05

0.15

Glucose (dextrose)

g

0.49

18

0.071

0.73

Fructose

g

0.68

17

0.059

1.01

Lactose

g

0.21

9

0

0.31

Maltose

g

0.21

9

0

0.31

Galactose

g

0.00

5

0

0.00

Starch

g

0.00

1

0

0.00

Minerals

Calcium, Ca

mg

47

33

5.13

70

Iron, Fe

mg

0.73

33

0.095

1.08

Magnesium, Mg

mg

21

33

2.104

31

Phosphorus, P

mg

66

33

3.008

98

Potassium, K

mg

316

37

7.217

468

Sodium, Na

mg

33

42

5.248

49

Zinc, Zn

mg

0.41

33

0.011

0.61

Copper, Cu

mg

0.049

33

0.012

0.073

Manganese, Mn

mg

0.210

23

0.007

0.311

Selenium, Se

mcg

2.5

8

0.106

3.7

Vitamins

Vitamin C, total ascorbic acid

mg

89.2

19

3.977

132.0

Thiamin

mg

0.071

23

0.01

0.105

Riboflavin

mg

0.117

23

0.02

0.173

Niacin

mg

0.639

23

0.064

0.946

Pantothenic acid

mg

0.573

23

0.046

0.848

Vitamin B-6

mg

0.175

23

0.031

0.259

Folate, total

mcg

63

27

12.748

93

Folic acid

mcg

0

0

0

0

Folate, food

mcg

63

27

12.748

93

Folate, DFE

mcg_DFE

63

0

0

93

Vitamin B-12

mcg

0.00

0

0

0.00

Vitamin A, IU

IU

660

0

0

977

Vitamin A, RAE

mcg_RAE

33

0

0

49

Retinol

mcg

0

0

0

0

Vitamin E (alpha-tocopherol)

mg

0.78

12

0.099

1.15

Tocopherol, beta

mg

0.01

12

0.005

0.01

Tocopherol, gamma

mg

0.17

12

0.044

0.25

Tocopherol, delta

mg

0.00

12

0

0.00

Vitamin K (phylloquinone)

mcg

101.6

8

3.897

150.4

Lipids

Fatty acids, total saturated

g

0.039

0

0

0.058

4:0

g

0.000

0

0

0.000

6:0

g

0.000

0

0

0.000

8:0

g

0.000

2

0

0.000

10:0

g

0.000

2

0

0.000

12:0

g

0.000

2

0

0.000

14:0

g

0.001

2

0

0.001

15:0

g

0.000

2

0

0.000

16:0

g

0.029

2

0

0.043

17:0

g

0.000

2

0

0.000

18:0

g

0.006

2

0

0.009

20:0

g

0.002

2

0

0.003

22:0

g

0.002

2

0

0.003

Fatty acids, total monounsaturated

g

0.011

0

0

0.016

14:1

g

0.000

2

0

0.000

15:1

g

0.000

2

0

0.000

16:1 undifferentiated

g

0.000

2

0

0.000

17:1

g

0.001

2

0

0.001

18:1 undifferentiated

g

0.010

2

0

0.015

20:1

g

0.000

2

0

0.000

22:1 undifferentiated

g

0.000

0

0

0.000

Fatty acids, total polyunsaturated

g

0.038

0

0

0.056

18:2 undifferentiated

g

0.017

2

0

0.025

18:3 undifferentiated

g

0.021

2

0

0.031

18:3 n-6 c,c,c

g

0.000

2

0

0.000

18:4

g

0.000

0

0

0.000

20:2 n-6 c,c

g

0.000

2

0

0.000

20:3 undifferentiated

g

0.000

2

0

0.000

20:4 undifferentiated

g

0.000

2

0

0.000

20:5 n-3

g

0.000

0

0

0.000

22:5 n-3

g

0.000

0

0

0.000

22:6 n-3

g

0.000

0

0

0.000

Cholesterol

mg

0

0

0

0

Amino acids

Tryptophan

g

0.033

4

0.003

0.049

Threonine

g

0.088

4

0.002

0.130

Isoleucine

g

0.079

4

0.002

0.117

Leucine

g

0.129

4

0.005

0.191

Lysine

g

0.135

4

0.003

0.200

Methionine

g

0.038

4

0.001

0.056

Cystine

g

0.028

4

0

0.041

Phenylalanine

g

0.117

4

0

0.173

Tyrosine

g

0.050

4

0.002

0.074

Valine

g

0.125

4

0.003

0.185

Arginine

g

0.191

4

0.006

0.283

Histidine

g

0.059

4

0

0.087

Alanine

g

0.104

4

0.004

0.154

Aspartic acid

g

0.325

4

0.013

0.481

Glutamic acid

g

0.542

4

0.03

0.802

Glycine

g

0.089

4

0.003

0.132

Proline

g

0.110

4

0.015

0.163

Serine

g

0.121

4

0.005

0.179

Other

Alcohol, ethyl

g

0.0

0

0

0.0

Caffeine

mg

0

0

0

0

Theobromine

mg

0

0

0

0

Carotene, beta

mcg

383

127

7.019

567

Carotene, alpha

mcg

25

55

3.172

37

Cryptoxanthin, beta

mcg

1

55

0

1

Lycopene

mcg

0

13

0

0

Lutein + zeaxanthin

mcg

1691

10

40.093

2503