Broccoflower, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hybrid of broccoli and cauliflower, cooked broccoflower offers a mild, slightly sweet flavor and a tender texture, combining the best of both worlds.
Per 100g reference serving, Broccoflower, cooked provides 55 kcal of energy, 2.98g protein (19% of calories), 6.15g total carbohydrates (39% of calories, including 3.2g dietary fiber and 3.06g sugars), and 2.96g total fat (42% of calories).
Vitamins Profile in Broccoflower, cooked (Per 100g)
Track how Broccoflower, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 75.5 mg | 83.9% DV |
| Vitamin A (RAE) | 19 µg | 2.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.44 mg | 2.9% DV |
| Vitamin K (Phylloquinone) | 22.6 µg | 18.8% DV |
| Vitamin B1 (Thiamin) | 0.073 mg | 6.1% DV |
| Vitamin B2 (Riboflavin) | 0.098 mg | 7.5% DV |
| Vitamin B3 (Niacin) | 0.703 mg | 4.4% DV |
| Vitamin B6 (Pyridoxine) | 0.219 mg | 12.9% DV |
| Total Folate (Vitamin B9) | 49 µg | 12.2% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 49 µg | 12.2% DV |
| Choline | 57.8 mg | 10.5% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 94 µg | 2.6% DV |
| Lutein + Zeaxanthin | 40 µg | 0.4% DV |
Minerals & Electrolytes in Broccoflower, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.74 mg | 4.1% DV |
| Calcium (Ca) | 34 mg | 2.6% DV |
| Magnesium (Mg) | 20 mg | 4.8% DV |
| Potassium (K) | 303 mg | 6.4% DV |
| Zinc (Zn) | 0.65 mg | 5.9% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 63 mg | 5% DV |
| Copper (Cu) | 0.041 mg | 4.6% DV |
| Sodium (Na) | 149 mg | 6.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.189 g | 11.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.705 g | 5% DV |
| Monounsaturated Fat (MUFA) | 0.969 g | 3.2% DV |
| Polyunsaturated Fat (PUFA) | 0.895 g | 4.5% DV |
| Saturated Fat (SFA) | 0.741 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Broccoflower, cooked contains 55 calories (kcal), 2.98g of protein, 6.15g of carbohydrates (3.2g fiber, 3.06g total sugars), and 2.96g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoflower, cooked has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of -3.53 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Broccoflower, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Broccoflower, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.