The list below, brought to you by dietandfitnesstoday.com, gives the total Zinc content in the 14 items from the general description 'broccoli' each of which show the Zinc amount as well as calories and common serving sizes. These 14 types of broccoli range from Broccoli raab, raw through to Broccoli, frozen, chopped, cooked, boiled, drained, with salt and are ranked by the content or amount per 100g.
An example from the list below under the general description of broccoli is Broccoli raab, cooked and in this food example the amount of Zinc per 100g is 0.54 mg. This corresponds to 3.6 % of the RDA for Zinc. The associated calorie content for this food item is 33 kcal per 100g, which is 2 % of the recommended daily calorie allowance.The top 14 food items are shown in the graph below, where each item is listed at the bottom of the page.
Average Value for broccoliThe average (or more correctly the arithmetic mean) amount of Zinc contained in 100g of broccoli, based on the list below of 14 different items under the general description of broccoli, is 0.41 mg of Zinc. This averge value corresponds to 2.73 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 28.86 kcal which is 1 % of the daily value for calories per 100g serving.
Median Value for broccoliThe median value of Zinc is found in Broccoli, stalks, raw which in 100g contains 0.4 mg of Zinc. The calories for the median food listed is 28 kcal which is 1.4 % of the daily value for calories per 100g serving.
Highest Zinc Content per 100g
Using the list below for the 14 different broccoli nutrition entries in our database, the highest amount of Zinc is found in Broccoli raab, raw which contains 0.77 mg of Zinc per 100g. The associated percentage of RDA is 5.13 % and provides a calorie content of 22 kcal in 100g. The lowest amount of Zinc is in Broccoli, frozen, chopped, cooked, boiled, drained, with salt which in 100g contains 0.28 mg of Zinc. This gives as percentage of the recommended daily allowance 1.87 % of the RDA. The corresponding calories in 100g for Broccoli, frozen, chopped, cooked, boiled, drained, with salt is 28 kcal.
The difference between the highest and lowest values gives a range of 0.49 mg of Zinc per 100g. The range of calories for these foods is from 22 kcal through to 28 kcal. The equivalent percentage of the daily recommended calories is 1 % through to 1.4 % for a 2000 Calorie per day diet.
This gives a range for the recommended nutrition value for the foods listed below from 5.13 % of the daily recommended value through to the lowest nutritional percentage of 1.87 % of the Zinc daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 15 mg of Zinc.
From this list of foods there are zero foods which contain greater than 50% of the RDA per 100g of Zinc.
Highest Amount of Zinc per Serving
Please remember that the above gives an accurate value in 100g for high Zinc foods. For example 100g of Broccoli raab, cooked contains 0.54 mg of Zinc. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the Zinc nutritional content.
For Broccoli raab, raw, which contains the highest amount of Zinc in 100 g, the amount of Zinc in a typical serving of 1 cup chopped (or 40 g) is 0.31 mg.This is 2.07 % of the recommended daily value.
The food with the highest Zinc content per typical serving is Broccoli raab, cooked which contains 2.36 mg in 1 bunch cooked (or 437 g).The precentage of the recommended daily value for this serving is 15.73 %.
For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Zinc content.
SummaryFrom the list below you can find a full nutrition breakdown for all foods containing Zinc which can be scaled for different servings and quantities. We have also sorted our complete nutrition and vitamin database of over 7000 foods, to give a list of Zinc in foods