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Nutrients in 300 calories of Frozen Broccoli Spears

Broccoli, frozen, spears, unprepared.

Weight per 300 Calories

Frozen Broccoli Spears
1035g

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

Macros Ratio

Protein Fat Carbs
33%
8%
59%
300 kcal ▼

Macro Nutrients

Frozen Broccoli Spears
Energy300 kcal
10.3%
Frozen Broccoli Spears 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
Fat3.5 g
3.63%
Frozen Broccoli Spears have 3.5172413793103 g of Fat per 300 calories, which is 3.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.54 g
1.7%
Frozen Broccoli Spears have 0.53793103448276 g of Saturated Fat per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.3 g
81%
Frozen Broccoli Spears have 1.2931034482759 g of Omega 3 per 300 calories, which is 81% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.38 g
2.25%
Frozen Broccoli Spears have 0.38275862068966 g of Omega 6 per 300 calories, which is 2.25% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate55.3 g
42.6%
Frozen Broccoli Spears have 55.344827586207 g of Carbohydrate per 300 calories, which is 42.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars15.2 g
21%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Frozen Broccoli Spears have 15.206896551724 g of Sugars per 300 calories, which is 21% 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
Fiber31 g
81.7%
Frozen Broccoli Spears have 31.034482758621 g of Fiber per 300 calories, which is 81.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein31.7 g
56.5%
Frozen Broccoli Spears have 31.655172413793 g of Protein per 300 calories, which is 56.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Broccoli Spears
Vitamin A590 μg
65.5%
RAE, retinol activity equivalents
Frozen Broccoli Spears have 589.65517241379 μg of Vitamin A per 300 calories, which is 65.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.74 mg
62%
Thiamine
Frozen Broccoli Spears have 0.7448275862069 mg of Vitamin B1 per 300 calories, which is 62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.18 mg
91%
Riboflavin
Frozen Broccoli Spears have 1.1793103448276 mg of Vitamin B2 per 300 calories, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.78 mg
30%
Niacin, nicotinic acid, niacinamide
Frozen Broccoli Spears have 4.7793103448276 mg of Vitamin B3 per 300 calories, which is 30% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg
50%
Pantothenic acid
Frozen Broccoli Spears have 2.5034482758621 mg of Vitamin B5 per 300 calories, which is 50% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.8 mg
139%
Pyridoxine
Frozen Broccoli Spears have 1.8103448275862 mg of Vitamin B6 per 300 calories, which is 139% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9972 μg
243%
Folates and Folic Acid
Frozen Broccoli Spears have 972.41379310345 μg of Vitamin B9 per 300 calories, which is 243% 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 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 C707 mg
785%
Ascorbic acid
Frozen Broccoli Spears have 706.55172413793 mg of Vitamin C per 300 calories, which is 785% 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 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
93%
Tocopherols and Tocotrienols
Frozen Broccoli Spears have 13.965517241379 mg of Vitamin E per 300 calories, which is 93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1049 μg
874%
Phytomenadione or phylloquinone
Frozen Broccoli Spears have 1048.9655172414 μg of Vitamin K per 300 calories, which is 874% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Broccoli Spears
Calcium424 mg
42.4%
Frozen Broccoli Spears have 424.13793103448 mg of Calcium per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.37 mg
41.4%
Frozen Broccoli Spears have 0.37241379310345 mg of Copper per 300 calories, which is 41.4% 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
Iron7.45 mg
93%
Frozen Broccoli Spears have 7.448275862069 mg of Iron per 300 calories, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium166 mg
39.4%
Frozen Broccoli Spears have 165.51724137931 mg of Magnesium per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.65 mg
115%
Frozen Broccoli Spears have 2.648275862069 mg of Manganese per 300 calories, which is 115% 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
Phosphorus610 mg
87%
Frozen Broccoli Spears have 610.34482758621 mg of Phosphorus per 300 calories, which is 87% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2586 mg
76%
Frozen Broccoli Spears have 2586.2068965517 mg of Potassium per 300 calories, which is 76% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium19.7 μg
35.7%
Frozen Broccoli Spears have 19.655172413793 μg of Selenium per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium176 mg
11.7%
Frozen Broccoli Spears have 175.86206896552 mg of Sodium per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.5 mg
32%
Frozen Broccoli Spears have 3.5172413793103 mg of Zinc per 300 calories, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water937 g
25.3%
Frozen Broccoli Spears have 936.72413793103 g of Water per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Frozen Broccoli Spears:
Minerals in 300 calories of Frozen Broccoli Spears:
Macronutrients in 300 calories of Frozen Broccoli Spears:



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