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Nutrients in 1 pound of Frozen Broccoli Spears

Broccoli, frozen, spears, unprepared.

Macros Ratio

Protein Fat Carbs
33%
8%
59%
1 lb ▼

Macro Nutrients

Frozen Broccoli Spears
Energy132 kcal
4.54%
Frozen Broccoli Spears have 131.54168 kcal of Energy per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.54 g
1.6%
Frozen Broccoli Spears have 1.5422128 g of Fat per 1 pound, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.24 g
0.74%
Frozen Broccoli Spears have 0.23586784 g of Saturated Fat per 1 pound, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.57 g
35.4%
Frozen Broccoli Spears have 0.56699 g of Omega 3 per 1 pound, which is 35.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
0.99%
Frozen Broccoli Spears have 0.16782904 g of Omega 6 per 1 pound, which is 0.99% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Frozen Broccoli Spears 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%
Frozen Broccoli Spears have 24.267172 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]
Frozen Broccoli Spears 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
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
Fiber13.6 g
36%
Frozen Broccoli Spears 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
24.8%
Frozen Broccoli Spears have 13.8799152 g of Protein per 1 pound, which is 24.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Broccoli Spears
Vitamin A259 μg
28.7%
RAE, retinol activity equivalents
Frozen Broccoli Spears have 258.54744 μg of Vitamin A per 1 pound, which is 28.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg
27.2%
Thiamine
Frozen Broccoli Spears have 0.32658624 mg of Vitamin B1 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg
39.8%
Riboflavin
Frozen Broccoli Spears have 0.51709488 mg of Vitamin B2 per 1 pound, which is 39.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg
13%
Niacin, nicotinic acid, niacinamide
Frozen Broccoli Spears have 2.09559504 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 B51.1 mg
22%
Pantothenic acid
Frozen Broccoli Spears have 1.09769264 mg of Vitamin B5 per 1 pound, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.79 mg
61%
Pyridoxine
Frozen Broccoli Spears have 0.793786 mg of Vitamin B6 per 1 pound, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9426 μg
107%
Folates and Folic Acid
Frozen Broccoli Spears have 426.37648 μg of Vitamin B9 per 1 pound, which is 107% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Frozen Broccoli Spears 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 C310 mg
344%
Ascorbic acid
Frozen Broccoli Spears have 309.803336 mg of Vitamin C per 1 pound, which is 344% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Frozen Broccoli Spears 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 E6.12 mg
41%
Tocopherols and Tocotrienols
Frozen Broccoli Spears have 6.123492 mg of Vitamin E per 1 pound, which is 41% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K460 μg
383%
Phytomenadione or phylloquinone
Frozen Broccoli Spears have 459.942288 μg of Vitamin K per 1 pound, which is 383% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Broccoli Spears
Calcium186 mg
18.6%
Frozen Broccoli Spears have 185.97272 mg of Calcium per 1 pound, which is 18.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18%
Frozen Broccoli Spears have 0.16329312 mg of Copper per 1 pound, which is 18% 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
Iron3.27 mg
41%
Frozen Broccoli Spears have 3.2658624 mg of Iron per 1 pound, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium72.6 mg
17.3%
Frozen Broccoli Spears have 72.57472 mg of Magnesium per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.16 mg
50.5%
Frozen Broccoli Spears have 1.16119552 mg of Manganese per 1 pound, which is 50.5% 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
Phosphorus268 mg
38.2%
Frozen Broccoli Spears have 267.61928 mg of Phosphorus per 1 pound, which is 38.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1134 mg
33.4%
Frozen Broccoli Spears have 1133.98 mg of Potassium per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.6 μg
15.7%
Frozen Broccoli Spears 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
Sodium77 mg
5.14%
Frozen Broccoli Spears have 77.11064 mg of Sodium per 1 pound, which is 5.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.54 mg
14%
Frozen Broccoli Spears have 1.5422128 mg of Zinc per 1 pound, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water411 g
11%
Frozen Broccoli Spears have 410.727556 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 Frozen Broccoli Spears:
Minerals in 1 pound of Frozen Broccoli Spears:
Macronutrients in 1 pound of Frozen Broccoli Spears:



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