Nutrients in 1 kilogram of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Macros Ratio

Protein Fat Carbs

36%

61%

1 kg ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy280 kcal

9.66%

Boiled and Drained Spears Frozen Broccoli have 280 kcal of Energy per 1 kilogram, which is 9.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.13%

Boiled and Drained Spears Frozen Broccoli have 1.1 g of Fat per 1 kilogram, which is 1.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Boiled and Drained Spears Frozen Broccoli have 0.18 g of Saturated Fat per 1 kilogram, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.42 g

26.3%

Boiled and Drained Spears Frozen Broccoli have 0.42 g of Omega 3 per 1 kilogram, which is 26.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Boiled and Drained Spears Frozen Broccoli have 0.13 g of Omega 6 per 1 kilogram, which is 0.76% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.6 g

41.2%

Boiled and Drained Spears Frozen Broccoli have 53.6 g of Carbohydrate per 1 kilogram, which is 41.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.7 g

20.3%

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

Boiled and Drained Spears Frozen Broccoli have 14.7 g of Sugars per 1 kilogram, which is 20.3% 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

Fiber30 g

79%

Boiled and Drained Spears Frozen Broccoli have 30 g of Fiber per 1 kilogram, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31 g

55.4%

Boiled and Drained Spears Frozen Broccoli have 31 g of Protein per 1 kilogram, which is 55.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spears Frozen Broccoli

Vitamin A510 μg

56.7%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli have 510 μg of Vitamin A per 1 kilogram, which is 56.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.55 mg

46%

Thiamine

Boiled and Drained Spears Frozen Broccoli have 0.55 mg of Vitamin B1 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.81 mg

62.3%

Riboflavin

Boiled and Drained Spears Frozen Broccoli have 0.81 mg of Vitamin B2 per 1 kilogram, which is 62.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.6 mg

28.6%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spears Frozen Broccoli have 4.58 mg of Vitamin B3 per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.74 mg

55%

Pantothenic acid

Boiled and Drained Spears Frozen Broccoli have 2.74 mg of Vitamin B5 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.3 mg

100%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli have 1.3 mg of Vitamin B6 per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9300 μg

75%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli have 300 μg of Vitamin B9 per 1 kilogram, which is 75% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C401 mg

446%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli have 401 mg of Vitamin C per 1 kilogram, which is 446% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13 mg

88%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli have 13.2 mg of Vitamin E per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K881 μg

734%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli have 881 μg of Vitamin K per 1 kilogram, which is 734% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli

Calcium510 mg

51%

Boiled and Drained Spears Frozen Broccoli have 510 mg of Calcium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

47.8%

Boiled and Drained Spears Frozen Broccoli have 0.43 mg of Copper per 1 kilogram, which is 47.8% 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

Iron6.1 mg

76.3%

Boiled and Drained Spears Frozen Broccoli have 6.1 mg of Iron per 1 kilogram, which is 76.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium200 mg

47.6%

Boiled and Drained Spears Frozen Broccoli have 200 mg of Magnesium per 1 kilogram, which is 47.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.25 mg

141%

Boiled and Drained Spears Frozen Broccoli have 3.25 mg of Manganese per 1 kilogram, which is 141% 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

Phosphorus550 mg

78.6%

Boiled and Drained Spears Frozen Broccoli have 550 mg of Phosphorus per 1 kilogram, which is 78.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1800 mg

53%

Boiled and Drained Spears Frozen Broccoli have 1800 mg of Potassium per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19 μg

34.5%

Boiled and Drained Spears Frozen Broccoli have 19 μg of Selenium per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium240 mg

16%

Boiled and Drained Spears Frozen Broccoli have 240 mg of Sodium per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Boiled and Drained Spears Frozen Broccoli have 3 mg of Zinc per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water907 g

24.5%

Boiled and Drained Spears Frozen Broccoli have 907.2 g of Water per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Drained Spears Frozen Broccoli:

1 kilogram of Boiled Spears Frozen Broccoli has outstanding amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled and Drained Spears Frozen Broccoli:

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

Macronutrients in 1 kilogram of Boiled and Drained Spears Frozen Broccoli:

1 kilogram of Boiled Spears Frozen Broccoli is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
While 1 kilogram of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Boiled and Drained Spears Frozen Broccoli with:

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Food Info

Nutrients in 1 kilogram of Boiled Spears Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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