Nutrients in 300 calories of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Weight per 300 Calories

Boiled Spears Frozen Broccoli

1071g

Boiled and Drained Spears Frozen Broccoli has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

36%

61%

300 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy300 kcal

10.3%

Boiled and Drained Spears Frozen Broccoli have 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

Fat1.18 g

1.2%

Boiled and Drained Spears Frozen Broccoli have 1.1785714285714 g of Fat per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.6%

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

Carbohydrate57.4 g

44%

Boiled and Drained Spears Frozen Broccoli have 57.428571428571 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 and Drained Spears Frozen Broccoli have 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 and Drained Spears Frozen Broccoli have 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 and Drained Spears Frozen Broccoli have 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
Buy premium vegan protein powder

Vitamins

Boiled Spears Frozen Broccoli

Vitamin A546 μg

60.7%

RAE, retinol activity equivalents

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

Vitamin B10.59 mg

49%

Thiamine

Boiled and Drained Spears Frozen Broccoli have 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
Buy Vegan Vitamin B1

Vitamin B20.87 mg

66.8%

Riboflavin

Boiled and Drained Spears Frozen Broccoli have 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
Buy Vegan Vitamin B2

Vitamin B34.9 mg

30.7%

Niacin, nicotinic acid, niacinamide

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

Vitamin B52.94 mg

58.7%

Pantothenic acid

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

Vitamin B61.4 mg

107%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli have 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 B9321 μg

80.4%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli have 321.42857142857 μg of Vitamin B9 per 300 calories, which is 80.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C430 mg

477%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli have 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 and Drained Spears Frozen Broccoli have 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
Buy Vegan Vitamin D

Vitamin E14 mg

94%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli have 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 and Drained Spears Frozen Broccoli have 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

Boiled Spears Frozen Broccoli

Calcium546 mg

54.6%

Boiled and Drained Spears Frozen Broccoli have 546.42857142857 mg of Calcium per 300 calories, which is 54.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Boiled and Drained Spears Frozen Broccoli have 0.46071428571429 mg of Copper per 300 calories, which is 51% 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 and Drained Spears Frozen Broccoli have 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

Magnesium214 mg

51%

Boiled and Drained Spears Frozen Broccoli have 214.28571428571 mg of Magnesium per 300 calories, which is 51% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

151%

Boiled and Drained Spears Frozen Broccoli have 3.4821428571429 mg of Manganese per 300 calories, which is 151% 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

Phosphorus589 mg

84%

Boiled and Drained Spears Frozen Broccoli have 589.28571428571 mg of Phosphorus per 300 calories, which is 84% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1929 mg

56.7%

Boiled and Drained Spears Frozen Broccoli have 1928.5714285714 mg of Potassium per 300 calories, which is 56.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20.4 μg

37%

Boiled and Drained Spears Frozen Broccoli have 20.357142857143 μg of Selenium per 300 calories, which is 37% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium257 mg

17%

Boiled and Drained Spears Frozen Broccoli have 257.14285714286 mg of Sodium per 300 calories, which is 17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29.2%

Boiled and Drained Spears Frozen Broccoli have 3.2142857142857 mg of Zinc per 300 calories, which is 29.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water972 g

26.3%

Boiled and Drained Spears Frozen Broccoli have 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 and Drained Spears Frozen Broccoli:

300 calories of Boiled Spears 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 and Drained Spears Frozen Broccoli:

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

Macronutrients in 300 calories of Boiled and Drained Spears Frozen Broccoli:

300 calories of Boiled Spears 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 and Drained Spears Frozen Broccoli with:

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

Food Info

Nutrients in 300 calories of Boiled Spears Frozen Broccoli

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Spears Frozen Broccoli with: