Nutrients in 100 grams of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Macros Ratio

Protein Fat Carbs

36%

61%

100 g ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy28 kcal

0.97%

Boiled and Drained Spears Frozen Broccoli have 28 kcal of Energy per 100 grams, which is 0.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.11 g

0.11%

Boiled and Drained Spears Frozen Broccoli have 0.11 g of Fat per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.018 g

0.056%

Boiled and Drained Spears Frozen Broccoli have 0.018 g of Saturated Fat per 100 grams, which is 0.056% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.042 g

2.63%

Boiled and Drained Spears Frozen Broccoli have 0.042 g of Omega 3 per 100 grams, which is 2.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.013 g

0.076%

Boiled and Drained Spears Frozen Broccoli have 0.013 g of Omega 6 per 100 grams, which is 0.076% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.36 g

4.12%

Boiled and Drained Spears Frozen Broccoli have 5.36 g of Carbohydrate per 100 grams, which is 4.12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.47 g

2.03%

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

Boiled and Drained Spears Frozen Broccoli have 1.47 g of Sugars per 100 grams, which is 2.03% 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

Fiber3 g

7.9%

Boiled and Drained Spears Frozen Broccoli have 3 g of Fiber per 100 grams, which is 7.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.1 g

5.54%

Boiled and Drained Spears Frozen Broccoli have 3.1 g of Protein per 100 grams, which is 5.54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spears Frozen Broccoli

Vitamin A51 μg

5.67%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli have 51 μg of Vitamin A per 100 grams, which is 5.67% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.055 mg

4.6%

Thiamine

Boiled and Drained Spears Frozen Broccoli have 0.055 mg of Vitamin B1 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.081 mg

6.23%

Riboflavin

Boiled and Drained Spears Frozen Broccoli have 0.081 mg of Vitamin B2 per 100 grams, which is 6.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.46 mg

2.86%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spears Frozen Broccoli have 0.458 mg of Vitamin B3 per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.5%

Pantothenic acid

Boiled and Drained Spears Frozen Broccoli have 0.274 mg of Vitamin B5 per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

10%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli have 0.13 mg of Vitamin B6 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B930 μg

7.5%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli have 30 μg of Vitamin B9 per 100 grams, which is 7.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C40 mg

44.6%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli have 40.1 mg of Vitamin C per 100 grams, which is 44.6% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.32 mg

8.8%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli have 1.32 mg of Vitamin E per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K88 μg

73.4%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli have 88.1 μg of Vitamin K per 100 grams, which is 73.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli

Calcium51 mg

5.1%

Boiled and Drained Spears Frozen Broccoli have 51 mg of Calcium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.043 mg

4.78%

Boiled and Drained Spears Frozen Broccoli have 0.043 mg of Copper per 100 grams, which is 4.78% 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

Iron0.61 mg

7.63%

Boiled and Drained Spears Frozen Broccoli have 0.61 mg of Iron per 100 grams, which is 7.63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.76%

Boiled and Drained Spears Frozen Broccoli have 20 mg of Magnesium per 100 grams, which is 4.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.33 mg

14%

Boiled and Drained Spears Frozen Broccoli have 0.325 mg of Manganese per 100 grams, which is 14% 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

Phosphorus55 mg

7.86%

Boiled and Drained Spears Frozen Broccoli have 55 mg of Phosphorus per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium180 mg

5.3%

Boiled and Drained Spears Frozen Broccoli have 180 mg of Potassium per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.9 μg

3.45%

Boiled and Drained Spears Frozen Broccoli have 1.9 μg of Selenium per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Boiled and Drained Spears Frozen Broccoli have 24 mg of Sodium per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.3 mg

2.73%

Boiled and Drained Spears Frozen Broccoli have 0.3 mg of Zinc per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water91 g

2.45%

Boiled and Drained Spears Frozen Broccoli have 90.72 g of Water per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled and Drained Spears Frozen Broccoli:

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

Minerals in 100 grams of Boiled and Drained Spears Frozen Broccoli:

100 grams of Boiled Spears Frozen Broccoli has a good amount of Iron, Manganese and Phosphorus.
It has some Calcium, Copper, Magnesium, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 100 grams of Boiled and Drained Spears Frozen Broccoli:

100 grams of Boiled Spears Frozen Broccoli has a good amount of Fiber.
It has some Omega 3, Carbohydrate and Protein.
While 100 grams of product has trace amounts of 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 100 grams of Boiled Spears Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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