Nutrients in 7 ounces of Cooked Chopped Frozen Broccoli

Boiled Chopped Frozen Broccoli.

Macros Ratio

Protein Fat Carbs

36%

61%

7 oz ▼

Macro Nutrients

Cooked Chopped Frozen Broccoli

Energy55.6 kcal

1.9%

Boiled Chopped Frozen Broccoli has 55.56502 kcal of Energy per 7 ounces, which is 1.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.24 g

0.25%

Boiled Chopped Frozen Broccoli has 0.2381358 g of Fat per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.036 g

0.11%

Boiled Chopped Frozen Broccoli has 0.03572037 g of Saturated Fat per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.083 g

5.2%

Boiled Chopped Frozen Broccoli has 0.08334753 g of Omega 3 per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.026 g

0.15%

Boiled Chopped Frozen Broccoli has 0.025798045 g of Omega 6 per 7 ounces, which is 0.15% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10.6 g

8.17%

Boiled Chopped Frozen Broccoli has 10.61688775 g of Carbohydrate per 7 ounces, which is 8.17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.9 g

4.02%

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

Boiled Chopped Frozen Broccoli has 2.91716355 g of Sugars per 7 ounces, which is 4.02% 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

Fiber5.95 g

15.7%

Boiled Chopped Frozen Broccoli has 5.953395 g of Fiber per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.15 g

11%

Boiled Chopped Frozen Broccoli has 6.1518415 g of Protein per 7 ounces, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Chopped Frozen Broccoli

Vitamin A101 μg

11.2%

RAE, retinol activity equivalents

Boiled Chopped Frozen Broccoli has 101.207715 μg of Vitamin A per 7 ounces, which is 11.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.1%

Thiamine

Boiled Chopped Frozen Broccoli has 0.109145575 mg of Vitamin B1 per 7 ounces, which is 9.1% 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

Boiled Chopped Frozen Broccoli has 0.160741665 mg of Vitamin B2 per 7 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 B30.91 mg

5.7%

Niacin, nicotinic acid, niacinamide

Boiled Chopped Frozen Broccoli has 0.90888497 mg of Vitamin B3 per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg

11%

Pantothenic acid

Boiled Chopped Frozen Broccoli has 0.54374341 mg of Vitamin B5 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Boiled Chopped Frozen Broccoli has 0.25798045 mg of Vitamin B6 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9111 μg

27.8%

Folates and Folic Acid

Boiled Chopped Frozen Broccoli has 111.13004 μg of Vitamin B9 per 7 ounces, which is 27.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C79.6 mg

88.4%

Ascorbic acid

Boiled Chopped Frozen Broccoli has 79.5770465 mg of Vitamin C per 7 ounces, which is 88.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.6 mg

17.5%

Tocopherols and Tocotrienols

Boiled Chopped Frozen Broccoli has 2.6194938 mg of Vitamin E per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K175 μg

146%

Phytomenadione or phylloquinone

Boiled Chopped Frozen Broccoli has 174.8313665 μg of Vitamin K per 7 ounces, which is 146% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Chopped Frozen Broccoli

Calcium65.5 mg

6.55%

Boiled Chopped Frozen Broccoli has 65.487345 mg of Calcium per 7 ounces, which is 6.55% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.067 mg

7.5%

Boiled Chopped Frozen Broccoli has 0.06747181 mg of Copper per 7 ounces, which is 7.5% 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

Iron1.2 mg

15%

Boiled Chopped Frozen Broccoli has 1.21052365 mg of Iron per 7 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.8 mg

6.14%

Boiled Chopped Frozen Broccoli has 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.44 mg

19.2%

Boiled Chopped Frozen Broccoli has 0.442535695 mg of Manganese per 7 ounces, which is 19.2% 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

Phosphorus97 mg

14%

Boiled Chopped Frozen Broccoli has 97.238785 mg of Phosphorus per 7 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium282 mg

8.3%

Boiled Chopped Frozen Broccoli has 281.79403 mg of Potassium per 7 ounces, which is 8.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Boiled Chopped Frozen Broccoli has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium22 mg

1.46%

Boiled Chopped Frozen Broccoli has 21.829115 mg of Sodium per 7 ounces, which is 1.46% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.56 mg

5.05%

Boiled Chopped Frozen Broccoli has 0.5556502 mg of Zinc per 7 ounces, which is 5.05% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water180 g

4.87%

Boiled Chopped Frozen Broccoli has 180.0306648 g of Water per 7 ounces, which is 4.87% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Chopped Frozen Broccoli:

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

Minerals in 7 ounces of Boiled Chopped Frozen Broccoli:

7 ounces of Cooked Chopped Frozen Broccoli has a good amount of Copper, Iron, Manganese, Phosphorus and Potassium.
It has some Calcium, Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Boiled Chopped Frozen Broccoli:

7 ounces of Cooked Chopped Frozen Broccoli has a good amount of Carbohydrate, Fiber and Protein.
It has some Omega 3 and Sugars.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled Chopped Frozen Broccoli with:

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

Food Info

Nutrients in 7 ounces of Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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