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It’s just one man and one broccoli. Who thinks they can beat my time? Rules- Raw broccoli head must weight at least 473 grams and you can use as much water as you want.
A 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, and fat.
Boiling broccoli reduces the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds.
Broccoli also contains the carotenoid compounds lutein and zeaxanthin in amounts about 6 times lower than in kale.