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Nutrients in 14 ounces of Cooked Chopped Frozen Broccoli

Boiled Chopped Frozen Broccoli.

Macros Ratio

Protein Fat Carbs
36%
3%
61%
14 oz ▼

Macro Nutrients

Cooked Chopped Frozen Broccoli
Energy111 kcal
3.83%
Boiled Chopped Frozen Broccoli has 111.13004 kcal of Energy per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.48 g
0.49%
Boiled Chopped Frozen Broccoli has 0.4762716 g of Fat per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.071 g
0.22%
Boiled Chopped Frozen Broccoli has 0.07144074 g of Saturated Fat per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.4%
Boiled Chopped Frozen Broccoli has 0.16669506 g of Omega 3 per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.052 g
0.3%
Boiled Chopped Frozen Broccoli has 0.05159609 g of Omega 6 per 14 ounces, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Chopped Frozen Broccoli has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21.2 g
16.3%
Boiled Chopped Frozen Broccoli has 21.2337755 g of Carbohydrate per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.83 g
8.05%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Chopped Frozen Broccoli has 5.8343271 g of Sugars per 14 ounces, which is 8.05% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber12 g
31.3%
Boiled Chopped Frozen Broccoli has 11.90679 g of Fiber per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.3 g
22%
Boiled Chopped Frozen Broccoli has 12.303683 g of Protein per 14 ounces, which is 22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chopped Frozen Broccoli
Vitamin A202 μg
22.5%
RAE, retinol activity equivalents
Boiled Chopped Frozen Broccoli has 202.41543 μg of Vitamin A per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg
18%
Thiamine
Boiled Chopped Frozen Broccoli has 0.21829115 mg of Vitamin B1 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg
24.7%
Riboflavin
Boiled Chopped Frozen Broccoli has 0.32148333 mg of Vitamin B2 per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg
11.4%
Niacin, nicotinic acid, niacinamide
Boiled Chopped Frozen Broccoli has 1.81776994 mg of Vitamin B3 per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
21.7%
Pantothenic acid
Boiled Chopped Frozen Broccoli has 1.08748682 mg of Vitamin B5 per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.52 mg
39.7%
Pyridoxine
Boiled Chopped Frozen Broccoli has 0.5159609 mg of Vitamin B6 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9222 μg
55.6%
Folates and Folic Acid
Boiled Chopped Frozen Broccoli has 222.26008 μg of Vitamin B9 per 14 ounces, which is 55.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Chopped Frozen Broccoli has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C159 mg
177%
Ascorbic acid
Boiled Chopped Frozen Broccoli has 159.154093 mg of Vitamin C per 14 ounces, which is 177% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Chopped Frozen Broccoli has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.24 mg
35%
Tocopherols and Tocotrienols
Boiled Chopped Frozen Broccoli has 5.2389876 mg of Vitamin E per 14 ounces, which is 35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K350 μg
291%
Phytomenadione or phylloquinone
Boiled Chopped Frozen Broccoli has 349.662733 μg of Vitamin K per 14 ounces, which is 291% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chopped Frozen Broccoli
Calcium131 mg
13%
Boiled Chopped Frozen Broccoli has 130.97469 mg of Calcium per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
15%
Boiled Chopped Frozen Broccoli has 0.13494362 mg of Copper per 14 ounces, which is 15% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.42 mg
30.3%
Boiled Chopped Frozen Broccoli has 2.4210473 mg of Iron per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium51.6 mg
12.3%
Boiled Chopped Frozen Broccoli has 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.89 mg
38.5%
Boiled Chopped Frozen Broccoli has 0.88507139 mg of Manganese per 14 ounces, which is 38.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus194 mg
27.8%
Boiled Chopped Frozen Broccoli has 194.47757 mg of Phosphorus per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium564 mg
16.6%
Boiled Chopped Frozen Broccoli has 563.58806 mg of Potassium per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.78 μg
5.05%
Boiled Chopped Frozen Broccoli has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium43.7 mg
2.9%
Boiled Chopped Frozen Broccoli has 43.65823 mg of Sodium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.1 mg
10%
Boiled Chopped Frozen Broccoli has 1.1113004 mg of Zinc per 14 ounces, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water360 g
9.73%
Boiled Chopped Frozen Broccoli has 360.0613296 g of Water per 14 ounces, which is 9.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled Chopped Frozen Broccoli:
Minerals in 14 ounces of Boiled Chopped Frozen Broccoli:
Macronutrients in 14 ounces of Boiled Chopped Frozen Broccoli:



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