Nutrients in 300 calories of Cooked Chopped Frozen Broccoli

Boiled Chopped Frozen Broccoli.

Weight per 300 Calories

Cooked Chopped Frozen Broccoli

1071g

Boiled Chopped Frozen Broccoli has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

36%

61%

300 kcal ▼

Macro Nutrients

Cooked Chopped Frozen Broccoli

Energy300 kcal

10.3%

Boiled Chopped Frozen Broccoli has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.33%

Boiled Chopped Frozen Broccoli has 1.2857142857143 g of Fat per 300 calories, which is 1.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.6%

Boiled Chopped Frozen Broccoli has 0.19285714285714 g of Saturated Fat per 300 calories, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.45 g

28%

Boiled Chopped Frozen Broccoli has 0.45 g of Omega 3 per 300 calories, which is 28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.82%

Boiled Chopped Frozen Broccoli has 0.13928571428571 g of Omega 6 per 300 calories, which is 0.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Chopped Frozen Broccoli has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.3 g

44%

Boiled Chopped Frozen Broccoli has 57.321428571429 g of Carbohydrate per 300 calories, which is 44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15.8 g

21.7%

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

Boiled Chopped Frozen Broccoli has 15.75 g of Sugars per 300 calories, which is 21.7% 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

Fiber32 g

84.6%

Boiled Chopped Frozen Broccoli has 32.142857142857 g of Fiber per 300 calories, which is 84.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.2 g

59.3%

Boiled Chopped Frozen Broccoli has 33.214285714286 g of Protein per 300 calories, which is 59.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chopped Frozen Broccoli

Vitamin A546 μg

60.7%

RAE, retinol activity equivalents

Boiled Chopped Frozen Broccoli has 546.42857142857 μg of Vitamin A per 300 calories, which is 60.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49%

Thiamine

Boiled Chopped Frozen Broccoli has 0.58928571428571 mg of Vitamin B1 per 300 calories, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg

66.8%

Riboflavin

Boiled Chopped Frozen Broccoli has 0.86785714285714 mg of Vitamin B2 per 300 calories, which is 66.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.9 mg

30.7%

Niacin, nicotinic acid, niacinamide

Boiled Chopped Frozen Broccoli has 4.9071428571429 mg of Vitamin B3 per 300 calories, which is 30.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.94 mg

58.7%

Pantothenic acid

Boiled Chopped Frozen Broccoli has 2.9357142857143 mg of Vitamin B5 per 300 calories, which is 58.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.4 mg

107%

Pyridoxine

Boiled Chopped Frozen Broccoli has 1.3928571428571 mg of Vitamin B6 per 300 calories, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9600 μg

150%

Folates and Folic Acid

Boiled Chopped Frozen Broccoli has 600 μg of Vitamin B9 per 300 calories, which is 150% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Chopped Frozen Broccoli has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C430 mg

477%

Ascorbic acid

Boiled Chopped Frozen Broccoli has 429.64285714286 mg of Vitamin C per 300 calories, which is 477% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Chopped Frozen Broccoli has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E14 mg

94%

Tocopherols and Tocotrienols

Boiled Chopped Frozen Broccoli has 14.142857142857 mg of Vitamin E per 300 calories, which is 94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K944 μg

787%

Phytomenadione or phylloquinone

Boiled Chopped Frozen Broccoli has 943.92857142857 μg of Vitamin K per 300 calories, which is 787% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chopped Frozen Broccoli

Calcium354 mg

35.4%

Boiled Chopped Frozen Broccoli has 353.57142857143 mg of Calcium per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40.5%

Boiled Chopped Frozen Broccoli has 0.36428571428571 mg of Copper per 300 calories, which is 40.5% 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

Iron6.54 mg

81.7%

Boiled Chopped Frozen Broccoli has 6.5357142857143 mg of Iron per 300 calories, which is 81.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium139 mg

33%

Boiled Chopped Frozen Broccoli has 139.28571428571 mg of Magnesium per 300 calories, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Boiled Chopped Frozen Broccoli has 2.3892857142857 mg of Manganese per 300 calories, which is 104% 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

Phosphorus525 mg

75%

Boiled Chopped Frozen Broccoli has 525 mg of Phosphorus per 300 calories, which is 75% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1521 mg

44.7%

Boiled Chopped Frozen Broccoli has 1521.4285714286 mg of Potassium per 300 calories, which is 44.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.5 μg

13.6%

Boiled Chopped Frozen Broccoli has 7.5 μg of Selenium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium118 mg

7.86%

Boiled Chopped Frozen Broccoli has 117.85714285714 mg of Sodium per 300 calories, which is 7.86% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Boiled Chopped Frozen Broccoli has 3 mg of Zinc per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water972 g

26.3%

Boiled Chopped Frozen Broccoli has 972 g of Water per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Chopped Frozen Broccoli:

300 calories of Cooked Chopped Frozen Broccoli has outstanding amounts of Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Chopped Frozen Broccoli:

300 calories of Cooked Chopped Frozen Broccoli has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 300 calories of Boiled Chopped Frozen Broccoli:

300 calories of Cooked Chopped Frozen Broccoli has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate, Sugars and Protein.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Boiled Chopped Frozen Broccoli with:

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

Food Info

Nutrients in 300 calories of Cooked Chopped Frozen Broccoli

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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