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Nutrients in 5 ounces of Frozen Broccoli Spears

Broccoli, frozen, spears, unprepared.

Macros Ratio

Protein Fat Carbs
33%
8%
59%
5 oz ▼

Macro Nutrients

Frozen Broccoli Spears
Energy41 kcal
1.4%
Frozen Broccoli Spears have 41.106775 kcal of Energy per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.48 g
0.5%
Frozen Broccoli Spears have 0.4819415 g of Fat per 5 ounces, which is 0.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.074 g
0.23%
Frozen Broccoli Spears have 0.0737087 g of Saturated Fat per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.18 g
11%
Frozen Broccoli Spears have 0.177184375 g of Omega 3 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.052 g
0.31%
Frozen Broccoli Spears have 0.052446575 g of Omega 6 per 5 ounces, which is 0.31% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.6 g
5.83%
Frozen Broccoli Spears have 7.58349125 g of Carbohydrate per 5 ounces, which is 5.83% 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]
Frozen Broccoli Spears 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
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
Fiber4.25 g
11%
Frozen Broccoli Spears 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
Protein4.34 g
7.75%
Frozen Broccoli Spears have 4.3374735 g of Protein per 5 ounces, which is 7.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Broccoli Spears
Vitamin A80.8 μg
8.98%
RAE, retinol activity equivalents
Frozen Broccoli Spears have 80.796075 μg of Vitamin A per 5 ounces, which is 8.98% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg
8.5%
Thiamine
Frozen Broccoli Spears have 0.1020582 mg of Vitamin B1 per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.4%
Riboflavin
Frozen Broccoli Spears have 0.16159215 mg of Vitamin B2 per 5 ounces, which is 12.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.65 mg
4.1%
Niacin, nicotinic acid, niacinamide
Frozen Broccoli Spears have 0.65487345 mg of Vitamin B3 per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg
6.86%
Pantothenic acid
Frozen Broccoli Spears have 0.34302895 mg of Vitamin B5 per 5 ounces, which is 6.86% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19%
Pyridoxine
Frozen Broccoli Spears have 0.248058125 mg of Vitamin B6 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9133 μg
33.3%
Folates and Folic Acid
Frozen Broccoli Spears have 133.24265 μg of Vitamin B9 per 5 ounces, which is 33.3% 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 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 C97 mg
108%
Ascorbic acid
Frozen Broccoli Spears have 96.8135425 mg of Vitamin C per 5 ounces, which is 108% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg
12.8%
Tocopherols and Tocotrienols
Frozen Broccoli Spears have 1.91359125 mg of Vitamin E per 5 ounces, which is 12.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K144 μg
120%
Phytomenadione or phylloquinone
Frozen Broccoli Spears have 143.731965 μg of Vitamin K per 5 ounces, which is 120% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Broccoli Spears
Calcium58 mg
5.8%
Frozen Broccoli Spears have 58.116475 mg of Calcium per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.051 mg
5.67%
Frozen Broccoli Spears have 0.0510291 mg of Copper per 5 ounces, which is 5.67% 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
Iron1.02 mg
12.8%
Frozen Broccoli Spears have 1.020582 mg of Iron per 5 ounces, which is 12.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium22.7 mg
5.4%
Frozen Broccoli Spears have 22.6796 mg of Magnesium per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.36 mg
15.8%
Frozen Broccoli Spears have 0.3628736 mg of Manganese per 5 ounces, which is 15.8% 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
Phosphorus83.6 mg
12%
Frozen Broccoli Spears have 83.631025 mg of Phosphorus per 5 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium354 mg
10.4%
Frozen Broccoli Spears have 354.36875 mg of Potassium per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.7 μg
4.9%
Frozen Broccoli Spears 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
Sodium24 mg
1.6%
Frozen Broccoli Spears have 24.097075 mg of Sodium per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.48 mg
4.4%
Frozen Broccoli Spears have 0.4819415 mg of Zinc per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water128 g
3.47%
Frozen Broccoli Spears have 128.35236125 g of Water per 5 ounces, which is 3.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Frozen Broccoli Spears:
Minerals in 5 ounces of Frozen Broccoli Spears:
Macronutrients in 5 ounces of Frozen Broccoli Spears:



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