Nutrients in 14 ounces of Boiled Spears Frozen Broccoli with Salt

Boiled and Drained Spears Frozen Broccoli with Salt.

Macros Ratio

Protein Fat Carbs

36%

61%

14 oz ▼

Macro Nutrients

Boiled Spears Frozen Broccoli with Salt

Energy111 kcal

3.83%

Boiled and Drained Spears Frozen Broccoli with Salt have 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

Fat0.44 g

0.45%

Boiled and Drained Spears Frozen Broccoli with Salt have 0.4365823 g of Fat per 14 ounces, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.071 g

0.22%

Boiled and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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

Boiled and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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

Sugars5.7 g

7.9%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Spears Frozen Broccoli with Salt have 5.7152592 g of Sugars per 14 ounces, which is 7.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber12 g

31.3%

Boiled and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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

Boiled Spears Frozen Broccoli with Salt

Vitamin A222 μg

24.7%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli with Salt have 222.26008 μg of Vitamin A per 14 ounces, which is 24.7% 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 and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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

Biotin

No information available

Vitamin B9119 μg

29.8%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli with Salt have 119.0679 μg of Vitamin B9 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt have 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 K395 μg

329%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli with Salt have 394.908535 μg of Vitamin K per 14 ounces, which is 329% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli with Salt

Calcium202 mg

20.2%

Boiled and Drained Spears Frozen Broccoli with Salt have 202.41543 mg of Calcium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19%

Boiled and Drained Spears Frozen Broccoli with Salt have 0.17066399 mg of Copper per 14 ounces, which is 19% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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 and Drained Spears Frozen Broccoli with Salt have 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

Magnesium79.4 mg

19%

Boiled and Drained Spears Frozen Broccoli with Salt have 79.3786 mg of Magnesium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56%

Boiled and Drained Spears Frozen Broccoli with Salt have 1.28990225 mg of Manganese per 14 ounces, which is 56% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus218 mg

31%

Boiled and Drained Spears Frozen Broccoli with Salt have 218.29115 mg of Phosphorus per 14 ounces, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium714 mg

21%

Boiled and Drained Spears Frozen Broccoli with Salt have 714.4074 mg of Potassium per 14 ounces, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.54 μg

13.7%

Boiled and Drained Spears Frozen Broccoli with Salt have 7.540967 μg of Selenium per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1032 mg

68.8%

Boiled and Drained Spears Frozen Broccoli with Salt have 1031.9218 mg of Sodium per 14 ounces, which is 68.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Boiled and Drained Spears Frozen Broccoli with Salt have 1.190679 mg of Zinc per 14 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water360 g

9.73%

Boiled and Drained Spears Frozen Broccoli with Salt have 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 and Drained Spears Frozen Broccoli with Salt:

14 ounces of Boiled Spears Frozen Broccoli with Salt has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B1 and Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Spears Frozen Broccoli with Salt:

14 ounces of Boiled Spears Frozen Broccoli with Salt is an excellent source of Calcium, Iron, Manganese, Phosphorus, Potassium and Sodium.
It has a good amount of Copper, Magnesium, Selenium and Zinc.

Macronutrients in 14 ounces of Boiled and Drained Spears Frozen Broccoli with Salt:

14 ounces of Boiled Spears Frozen Broccoli with Salt is an excellent source of Fiber and Protein.
It has a good amount of Omega 3, Carbohydrate and Sugars.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Spears Frozen Broccoli with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Spears Frozen Broccoli with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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