Nutrients in 5 ounces of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Macros Ratio

Protein Fat Carbs

36%

61%

5 oz ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy39.7 kcal

1.37%

Boiled and Drained Spears Frozen Broccoli have 39.6893 kcal of Energy per 5 ounces, which is 1.37% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.16 g

0.16%

Boiled and Drained Spears Frozen Broccoli have 0.15592225 g of Fat per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.026 g

0.08%

Boiled and Drained Spears Frozen Broccoli have 0.02551455 g of Saturated Fat per 5 ounces, which is 0.08% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.72%

Boiled and Drained Spears Frozen Broccoli have 0.05953395 g of Omega 3 per 5 ounces, which is 3.72% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.018 g

0.11%

Boiled and Drained Spears Frozen Broccoli have 0.018427175 g of Omega 6 per 5 ounces, which is 0.11% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.6 g

5.84%

Boiled and Drained Spears Frozen Broccoli have 7.597666 g of Carbohydrate per 5 ounces, which is 5.84% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.87%

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

Boiled and Drained Spears Frozen Broccoli have 2.08368825 g of Sugars per 5 ounces, which is 2.87% 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

Fiber4.25 g

11%

Boiled and Drained Spears Frozen Broccoli have 4.252425 g of Fiber per 5 ounces, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.4 g

7.85%

Boiled and Drained Spears Frozen Broccoli have 4.3941725 g of Protein per 5 ounces, which is 7.85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spears Frozen Broccoli

Vitamin A72.3 μg

8.03%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli have 72.291225 μg of Vitamin A per 5 ounces, which is 8.03% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.078 mg

6.5%

Thiamine

Boiled and Drained Spears Frozen Broccoli have 0.077961125 mg of Vitamin B1 per 5 ounces, which is 6.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.83%

Riboflavin

Boiled and Drained Spears Frozen Broccoli have 0.114815475 mg of Vitamin B2 per 5 ounces, which is 8.83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.65 mg

4.06%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spears Frozen Broccoli have 0.64920355 mg of Vitamin B3 per 5 ounces, which is 4.06% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.39 mg

7.77%

Pantothenic acid

Boiled and Drained Spears Frozen Broccoli have 0.38838815 mg of Vitamin B5 per 5 ounces, which is 7.77% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli have 0.18427175 mg of Vitamin B6 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942.5 μg

10.6%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli have 42.52425 μg of Vitamin B9 per 5 ounces, which is 10.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C57 mg

63%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli have 56.8407475 mg of Vitamin C per 5 ounces, which is 63% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.87 mg

12.5%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli have 1.871067 mg of Vitamin E per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K125 μg

104%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli have 124.8795475 μg of Vitamin K per 5 ounces, which is 104% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli

Calcium72.3 mg

7.23%

Boiled and Drained Spears Frozen Broccoli have 72.291225 mg of Calcium per 5 ounces, which is 7.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.061 mg

6.77%

Boiled and Drained Spears Frozen Broccoli have 0.060951425 mg of Copper per 5 ounces, which is 6.77% 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

Iron0.86 mg

11%

Boiled and Drained Spears Frozen Broccoli have 0.86465975 mg of Iron per 5 ounces, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium28.3 mg

6.75%

Boiled and Drained Spears Frozen Broccoli have 28.3495 mg of Magnesium per 5 ounces, which is 6.75% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.46 mg

20%

Boiled and Drained Spears Frozen Broccoli have 0.460679375 mg of Manganese per 5 ounces, which is 20% 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

Phosphorus78 mg

11%

Boiled and Drained Spears Frozen Broccoli have 77.961125 mg of Phosphorus per 5 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium255 mg

7.5%

Boiled and Drained Spears Frozen Broccoli have 255.1455 mg of Potassium per 5 ounces, which is 7.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.7 μg

4.9%

Boiled and Drained Spears Frozen Broccoli have 2.6932025 μg of Selenium per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium34 mg

2.27%

Boiled and Drained Spears Frozen Broccoli have 34.0194 mg of Sodium per 5 ounces, which is 2.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.87%

Boiled and Drained Spears Frozen Broccoli have 0.4252425 mg of Zinc per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water129 g

3.48%

Boiled and Drained Spears Frozen Broccoli have 128.593332 g of Water per 5 ounces, which is 3.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled and Drained Spears Frozen Broccoli:

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

Minerals in 5 ounces of Boiled and Drained Spears Frozen Broccoli:

5 ounces of Boiled Spears Frozen Broccoli is an excellent source of Manganese.
It has a good amount of Calcium, Iron, Phosphorus and Potassium.
It also has some Copper, Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 5 ounces of Boiled and Drained Spears Frozen Broccoli:

5 ounces of Boiled Spears Frozen Broccoli has a good amount of Fiber and Protein.
It has some 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 5 ounces of Boiled Spears Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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