Nutritional Data for 1 SPEAR BROCCOLI; RAW

Mean value per 151.00 grams edible part; 39.0% refuse 
Portions:  1/2 CUP CHOPPED = 44.00 gm, 1 SPEAR = 151.00 gm
9.1% Cals from fat, 35.2% Cals from protein, 55.7% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   42.280     1.5%     1.9%
Protein                 Gms :    4.500     7.1%     9.0%
Total lipid (fat)       Gms :    0.528     0.5%     0.7%
Carbohydrate, by diff.  Gms :    7.912     1.7%     2.4%
Total saturated fat     Gms :    0.082     0.3%     0.3%
Ttl monounsaturated fat Gms :    0.036
Ttl polyunsaturated fat Gms :    0.252
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   40.770     8.2%     8.2%
Total dietary fiber     Gms :    4.530    18.1%    18.1%
Vitamin A               Re  :  232.540    23.3%    29.1%
Vitamin A               IU  : 2328.420
Ascorbic acid           Mg  :  140.732   234.6%   234.6%
Thiamin                 Mg  :    0.098     6.5%     8.9%
Riboflavin              Mg  :    0.180    10.6%    13.8%
Niacin                  Mg  :    0.963     5.1%     6.4%
Vitamin B6              Mg  :    0.240    12.0%    15.0%
Folacin                 Mcg :  107.210    53.6%    59.6%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  490.750    24.5%    24.5%
Calcium                 Mg  :   72.480     9.1%     9.1%
Phosphorus              Mg  :   99.660    12.5%    12.5%
Magnesium               Mg  :   37.750    10.8%    13.5%
Iron                    Mg  :    1.329    13.3%     8.9%
Zinc                    Mg  :    0.604     4.0%     5.0%
Pantothenic acid        Mg  :    0.808    16.2%    16.2%
Copper                  Mg  :    0.068     3.4%     3.4%
Manganese               Mg  :    0.346     9.9%     9.9%
Ash                     Gms :    1.389
Water                   Gms :  136.942
Food energy             KJ  :  175.160
Palmitic acid (16:0)    Gms :    0.071
Stearic acid  (18:0)    Gms :    0.011
Oleic acid      (18:1)  Gms :    0.036
Linoleic acid (18:2/n6) Gms :    0.057     0.9%     1.2%
Linolenic acid(18:3/n3) Gms :    0.195    12.2%    16.2%
Histidine               Gms :    0.075     7.9%     9.9%
Isoleucine              Gms :    0.165    20.8%    26.1%
Leucine                 Gms :    0.198    17.8%    22.5%
Lysine                  Gms :    0.213    22.4%    28.0%
Methionine              Gms :    0.051
Cystine                 Gms :    0.030
Methionine+Cystine      Gms :    0.082     7.9%     9.9%
Phenylalanine           Gms :    0.127
Tyrosine                Gms :    0.095
Phenylalanine+Tyrosine  Gms :    0.222    20.0%    25.2%
Threonine               Gms :    0.137    25.0%    15.6%
Tryptophan              Gms :    0.044    15.6%    19.9%
Valine                  Gms :    0.193    24.5%    30.7%
Arginine                Gms :    0.219
Alanine                 Gms :    0.178
Aspartic acid           Gms :    0.322
Glutamic acid           Gms :    0.566
Glycine                 Gms :    0.143
Proline                 Gms :    0.172
Serine                  Gms :    0.151
Protein Score: 100, 45% ideal. EAA score: 1.11. 
Limiting Amino Acid: Methionine+Cystine