Nutrients in 14 ounces of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Macros Ratio

Protein Fat Carbs

36%

61%

14 oz ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy111 kcal

3.83%

Boiled and Drained Spears Frozen Broccoli 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 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 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 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 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 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

Carbohydrate21.3 g

16.4%

Boiled and Drained Spears Frozen Broccoli have 21.2734648 g of Carbohydrate per 14 ounces, which is 16.4% 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 and Drained Spears Frozen Broccoli have 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

≤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 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 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
Buy premium vegan protein powder

Vitamins

Boiled Spears Frozen Broccoli

Vitamin A202 μg

22.5%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli have 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
Buy Preformed Vegan Vitamin A

Vitamin B10.22 mg

18%

Thiamine

Boiled and Drained Spears Frozen Broccoli 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
Buy Vegan Vitamin B1

Vitamin B20.32 mg

24.7%

Riboflavin

Boiled and Drained Spears Frozen Broccoli 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
Buy Vegan Vitamin B2

Vitamin B31.8 mg

11.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spears Frozen Broccoli 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
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.1 mg

21.7%

Pantothenic acid

Boiled and Drained Spears Frozen Broccoli 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
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.52 mg

39.7%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli 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 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 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
Buy Vegan Vitamin B12

Vitamin C159 mg

177%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli 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 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
Buy Vegan Vitamin D

Vitamin E5.24 mg

35%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli 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 K350 μg

291%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli have 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

Boiled Spears Frozen Broccoli

Calcium202 mg

20.2%

Boiled and Drained Spears Frozen Broccoli 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 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 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 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 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 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 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 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

Sodium95 mg

6.35%

Boiled and Drained Spears Frozen Broccoli have 95.25432 mg of Sodium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Boiled and Drained Spears Frozen Broccoli 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 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:

14 ounces of Boiled Spears Frozen Broccoli 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:

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

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

14 ounces of Boiled Spears Frozen Broccoli 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:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Boiled Spears Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Spears Frozen Broccoli with: