Broccoli Florette - IW - 80 - 1/2 cup servings

Broccoli is a low-calorie, nutrient-dense vegetable rich in vitamins C and K, fiber, folate, and phytonutrients that contribute to overall health.
Macronutrients (per 1 cup raw, ~91 g) 
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Calories: 31–35 kcal
Carbohydrates: 5.6–6 g
Dietary fiber: 2.2–2.4 g
Net carbs (digestible carbs): 3.4–3.6 g
Sugars: 1.5 g (fructose, sucrose, glucose)
Protein: 2.3–2.6 g
Fat: 0.3 g
Saturated fat: 0.1 g
Poly- and monounsaturated fats: 0.15 g total
Vitamins and Minerals 
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Vitamin C: 81–91 mg (~90% DV) – powerful antioxidant and immune support
Vitamin K1: 92–93 mcg (~77–100% DV) – important for blood clotting and bone health
Folate (B9): 57–63 mcg (~15% DV) – aids tissue growth and cell function
Potassium: 287–316 mg (~6–9% DV) – supports heart and blood pressure health
Calcium: 42–47 mg (~4% DV) – essential for bone health
Iron: 0.66–0.7 mg (~4% DV) – required for oxygen transport
Magnesium: 19–19 mg (~5% DV) – supports muscle and nerve function
Manganese: 0.19 mg (~8% DV) – assists metabolism and digestion
Additional minor nutrients include B vitamins (B6, thiamine, riboflavin), zinc, phosphorus, and trace carotenoids like beta-carotene, lutein, and zeaxanthin.
Phytonutrients and Antioxidants 
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Sulforaphane: May help protect against certain cancers and oxidative stress.
Indole-3-carbinol: Potential anticancer activity, found in cruciferous vegetables.
Kaempferol & Quercetin: Flavonoids with antioxidant and anti-inflammatory properties.
Carotenoids (lutein, zeaxanthin, beta-carotene): Promote eye health and reduce age-related macular degeneration risk.
Fiber and Digestive Health 
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Broccoli’s fiber is a mix of soluble and insoluble types, supporting gut health, regulating blood sugar, and aiding cholesterol management. One cup of cooked broccoli provides ~5 g fiber.