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Rapini nutrition, glycemic index, calories and serving size

Broccoli raab, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Rapini

Rapini
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup chopped (40 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-1.8 (alkaline)
Calories
22
87% Vitamin A
81% Vitamin C
79% Calcium
75% Folate, food
74% Folate, total
Explanation: This food contains more Vitamin A than 87% of foods. More importantly, although there are several foods (13%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Calcium, Folate, food and Folate, total

Rapini Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

32

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Macronutrients chart

4% 3% 93%
Protein:
Daily Value: 6%
3.17 g of 50 g
6%
Fats:
Daily Value: 1%
0.49 g of 65 g
1%
Carbs:
Daily Value: 1%
2.85 g of 300 g
1%
Water:
Daily Value: 5%
92.55 g of 2,000 g
5%
Other:
0.94 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per 100g
Calories 22
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 33mg
1%
TotalCarbohydrate 3g
12%
Dietary Fiber 3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 108mg 11%

Iron 2mg 11%

Potassium 196mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Rapini nutrition infographic

Rapini nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 33% 36% 17% 22% 17% 5% 16% 7% 60% 5% 10%
Calcium: 108 mg of 1,000 mg 11%
Iron: 2.14 mg of 18 mg 12%
Magnesium: 22 mg of 400 mg 6%
Phosphorus: 73 mg of 1,000 mg 7%
Potassium: 196 mg of 3,500 mg 6%
Sodium: 33 mg of 2,400 mg 1%
Zinc: 0.77 mg of 15 mg 5%
Copper: 0.042 mg of 2 mg 2%
Manganese: 0.395 mg of 2 mg 20%
Selenium: 1 µg of 70 µg 1%
Choline: 18.3 mg of 550 mg 3%

Mineral chart - relative view

Calcium
108 mg
TOP 21%
Iron
2.14 mg
TOP 34%
Manganese
0.395 mg
TOP 41%
Magnesium
22 mg
TOP 54%
Zinc
0.77 mg
TOP 59%
Potassium
196 mg
TOP 60%
Phosphorus
73 mg
TOP 71%
Choline
18.3 mg
TOP 76%
Sodium
33 mg
TOP 78%
Selenium
1 µg
TOP 82%
Copper
0.042 mg
TOP 84%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate, total Vitamin B12 Vitamin K 158% 25% 0% 101% 33% 23% 19% 10% 26% 63% 0% 840%
Vitamin A: 2622 IU of 5,000 IU 52%
Vitamin E : 1.62 mg of 20 mg 8%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 20.2 mg of 60 mg 34%
Vitamin B1: 0.162 mg of 2 mg 11%
Vitamin B2: 0.129 mg of 2 mg 8%
Vitamin B3: 1.221 mg of 20 mg 6%
Vitamin B5: 0.322 mg of 10 mg 3%
Vitamin B6: 0.171 mg of 2 mg 9%
Folate, total: 83 µg of 400 µg 21%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 224 µg of 80 µg 280%

Vitamin chart - relative view

Vitamin A
2622 IU
TOP 13%
Vitamin C
20.2 mg
TOP 19%
Folate, total
83 µg
TOP 26%
Vitamin B1
0.162 mg
TOP 38%
Vitamin K
224 µg
TOP 41%
Vitamin E
1.62 mg
TOP 42%
Vitamin B6
0.171 mg
TOP 52%
Vitamin B2
0.129 mg
TOP 62%
Vitamin B3
1.221 mg
TOP 66%
Vitamin B5
0.322 mg
TOP 72%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 47% 31% 23% 19% 29% 14% 22% 26% 29%
Tryptophan: 43 mg of 280 mg 15%
Threonine: 106 mg of 1,050 mg 10%
Isoleucine: 104 mg of 1,400 mg 7%
Leucine: 170 mg of 2,730 mg 6%
Lysine: 198 mg of 2,100 mg 9%
Methionine: 48 mg of 1,050 mg 5%
Phenylalanine: 128 mg of 1,750 mg 7%
Valine: 153 mg of 1,820 mg 8%
Histidine: 66 mg of 700 mg 9%

Fat type information

0.05% 0.026% 0.13%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g

Carbohydrate type breakdown

0.11% 0.1% 0.17%
Starch: g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content / ratio for Rapini

0.38% 2.7%
Sugars: 0.38 g
Fiber: 2.7 g
Other: -0.23 g

All nutrients for Rapini per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 8% 70% 3.17g 1.1 times more than Broccoli
Fats 1% 81% 0.49g 68 times less than Cheese
Carbs 1% 66% 2.85g 9.9 times less than Rice
Calories 1% 96% 22kcal 2.1 times less than Orange
Fructose 0% 91% 0.17g 34.7 times less than Apple
Sugars 0% 72% 0.38g 23.6 times less than Coca-Cola
Fiber 7% 29% 2.7g 1.1 times more than Orange
Calcium 11% 21% 108mg 1.2 times less than Milk
Iron 12% 34% 2.14mg 1.2 times less than Beef
Magnesium 6% 54% 22mg 6.4 times less than Kidney bean
Phosphorus 10% 71% 73mg 2.5 times less than Chicken meat
Potassium 4% 60% 196mg 1.3 times more than Cucumber
Sodium 1% 78% 33mg 14.8 times less than White Bread
Zinc 7% 59% 0.77mg 8.2 times less than Beef
Copper 0% 84% 0.04mg 3.4 times less than Shiitake
Vitamin A 52% 13% 2622IU 6.4 times less than Carrot
Vitamin E 11% 42% 1.62mg 1.1 times more than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 22% 19% 20.2mg 2.6 times less than Lemon
Vitamin B1 11% 38% 0.16mg 1.6 times less than Pea
Vitamin B2 8% 62% 0.13mg Equal to Avocado
Vitamin B3 6% 66% 1.22mg 7.8 times less than Turkey meat
Vitamin B5 3% 72% 0.32mg 3.5 times less than Sunflower seed
Vitamin B6 9% 52% 0.17mg 1.4 times more than Oat
Folate, total 21% 26% 83µg 1.4 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 280% 41% 224µg 2.2 times more than Broccoli
Tryptophan 0% 87% 0.04mg 7.1 times less than Chicken meat
Threonine 0% 89% 0.11mg 6.8 times less than Beef
Isoleucine 0% 90% 0.1mg 8.8 times less than Salmon
Leucine 0% 90% 0.17mg 14.3 times less than Tuna
Lysine 0% 86% 0.2mg 2.3 times less than Tofu
Methionine 0% 89% 0.05mg 2 times less than Quinoa
Phenylalanine 0% 89% 0.13mg 5.2 times less than Egg
Valine 8% 89% 0.15mg 13.3 times less than Soybean
Histidine 0% 89% 0.07mg 11.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 86% 0.05g 117.9 times less than Beef
Monounsaturated Fat 0% 88% 0.03g 376.9 times less than Avocado
Polyunsaturated fat 0% 83% 0.13g 362.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.