Nutrients in 1 pound of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Macros Ratio

Protein Fat Carbs

36%

61%

1 lb ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy127 kcal

4.38%

Boiled and Drained Spears Frozen Broccoli have 127.00576 kcal of Energy per 1 pound, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.5 g

0.51%

Boiled and Drained Spears Frozen Broccoli have 0.4989512 g of Fat per 1 pound, which is 0.51% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.082 g

0.26%

Boiled and Drained Spears Frozen Broccoli have 0.08164656 g of Saturated Fat per 1 pound, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Boiled and Drained Spears Frozen Broccoli have 0.19050864 g of Omega 3 per 1 pound, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.059 g

0.35%

Boiled and Drained Spears Frozen Broccoli have 0.05896696 g of Omega 6 per 1 pound, which is 0.35% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.3 g

18.7%

Boiled and Drained Spears Frozen Broccoli have 24.3125312 g of Carbohydrate per 1 pound, which is 18.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.67 g

9.2%

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

Boiled and Drained Spears Frozen Broccoli have 6.6678024 g of Sugars per 1 pound, which is 9.2% 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

Fiber13.6 g

36%

Boiled and Drained Spears Frozen Broccoli have 13.60776 g of Fiber per 1 pound, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Boiled and Drained Spears Frozen Broccoli have 14.061352 g of Protein per 1 pound, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spears Frozen Broccoli

Vitamin A231 μg

25.7%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli have 231.33192 μg of Vitamin A per 1 pound, which is 25.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

20.8%

Thiamine

Boiled and Drained Spears Frozen Broccoli have 0.2494756 mg of Vitamin B1 per 1 pound, which is 20.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg

28.3%

Riboflavin

Boiled and Drained Spears Frozen Broccoli have 0.36740952 mg of Vitamin B2 per 1 pound, which is 28.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.08 mg

13%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spears Frozen Broccoli have 2.07745136 mg of Vitamin B3 per 1 pound, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.24 mg

25%

Pantothenic acid

Boiled and Drained Spears Frozen Broccoli have 1.24284208 mg of Vitamin B5 per 1 pound, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.59 mg

45.4%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli have 0.5896696 mg of Vitamin B6 per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9136 μg

34%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli have 136.0776 μg of Vitamin B9 per 1 pound, which is 34% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C182 mg

202%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli have 181.890392 mg of Vitamin C per 1 pound, which is 202% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6 mg

40%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli have 5.9874144 mg of Vitamin E per 1 pound, which is 40% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K400 μg

333%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli have 399.614552 μg of Vitamin K per 1 pound, which is 333% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli

Calcium231 mg

23%

Boiled and Drained Spears Frozen Broccoli have 231.33192 mg of Calcium per 1 pound, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

21.7%

Boiled and Drained Spears Frozen Broccoli have 0.19504456 mg of Copper per 1 pound, which is 21.7% 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

Iron2.77 mg

34.6%

Boiled and Drained Spears Frozen Broccoli have 2.7669112 mg of Iron per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.6%

Boiled and Drained Spears Frozen Broccoli have 90.7184 mg of Magnesium per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.47 mg

64%

Boiled and Drained Spears Frozen Broccoli have 1.474174 mg of Manganese per 1 pound, which is 64% 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

Phosphorus249 mg

35.6%

Boiled and Drained Spears Frozen Broccoli have 249.4756 mg of Phosphorus per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium816 mg

24%

Boiled and Drained Spears Frozen Broccoli have 816.4656 mg of Potassium per 1 pound, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.6 μg

15.7%

Boiled and Drained Spears Frozen Broccoli have 8.618248 μg of Selenium per 1 pound, which is 15.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium109 mg

7.26%

Boiled and Drained Spears Frozen Broccoli have 108.86208 mg of Sodium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.36 mg

12.4%

Boiled and Drained Spears Frozen Broccoli have 1.360776 mg of Zinc per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water411 g

11%

Boiled and Drained Spears Frozen Broccoli have 411.4986624 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

1 pound 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:

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Food Info

Nutrients in 1 pound of Boiled Spears Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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