Nutrients in 100 calories of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Weight per 100 Calories

Boiled Spears Frozen Broccoli

357g

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

Macros Ratio

Protein Fat Carbs

36%

61%

100 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccoli

Energy100 kcal

3.45%

Boiled and Drained Spears Frozen Broccoli have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.39 g

0.41%

Boiled and Drained Spears Frozen Broccoli have 0.39285714285714 g of Fat per 100 calories, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.064 g

0.2%

Boiled and Drained Spears Frozen Broccoli have 0.064285714285714 g of Saturated Fat per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.38%

Boiled and Drained Spears Frozen Broccoli have 0.15 g of Omega 3 per 100 calories, which is 9.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.046 g

0.27%

Boiled and Drained Spears Frozen Broccoli have 0.046428571428571 g of Omega 6 per 100 calories, which is 0.27% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19 g

14.7%

Boiled and Drained Spears Frozen Broccoli have 19.142857142857 g of Carbohydrate per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.25 g

7.24%

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

Boiled and Drained Spears Frozen Broccoli have 5.25 g of Sugars per 100 calories, which is 7.24% 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

Fiber10.7 g

28%

Boiled and Drained Spears Frozen Broccoli have 10.714285714286 g of Fiber per 100 calories, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.8%

Boiled and Drained Spears Frozen Broccoli have 11.071428571429 g of Protein per 100 calories, which is 19.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spears Frozen Broccoli

Vitamin A182 μg

20.2%

RAE, retinol activity equivalents

Boiled and Drained Spears Frozen Broccoli have 182.14285714286 μg of Vitamin A per 100 calories, which is 20.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.4%

Thiamine

Boiled and Drained Spears Frozen Broccoli have 0.19642857142857 mg of Vitamin B1 per 100 calories, which is 16.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.3%

Riboflavin

Boiled and Drained Spears Frozen Broccoli have 0.28928571428571 mg of Vitamin B2 per 100 calories, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.64 mg

10.2%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spears Frozen Broccoli have 1.6357142857143 mg of Vitamin B3 per 100 calories, which is 10.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.98 mg

19.6%

Pantothenic acid

Boiled and Drained Spears Frozen Broccoli have 0.97857142857143 mg of Vitamin B5 per 100 calories, which is 19.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.7%

Pyridoxine

Boiled and Drained Spears Frozen Broccoli have 0.46428571428571 mg of Vitamin B6 per 100 calories, which is 35.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9107 μg

26.8%

Folates and Folic Acid

Boiled and Drained Spears Frozen Broccoli have 107.14285714286 μg of Vitamin B9 per 100 calories, which is 26.8% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C143 mg

159%

Ascorbic acid

Boiled and Drained Spears Frozen Broccoli have 143.21428571429 mg of Vitamin C per 100 calories, which is 159% 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 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.7 mg

31.4%

Tocopherols and Tocotrienols

Boiled and Drained Spears Frozen Broccoli have 4.7142857142857 mg of Vitamin E per 100 calories, which is 31.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K315 μg

262%

Phytomenadione or phylloquinone

Boiled and Drained Spears Frozen Broccoli have 314.64285714286 μg of Vitamin K per 100 calories, which is 262% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli

Calcium182 mg

18.2%

Boiled and Drained Spears Frozen Broccoli have 182.14285714286 mg of Calcium per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Boiled and Drained Spears Frozen Broccoli have 0.15357142857143 mg of Copper per 100 calories, which is 17% 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

Iron2.18 mg

27.2%

Boiled and Drained Spears Frozen Broccoli have 2.1785714285714 mg of Iron per 100 calories, which is 27.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71.4 mg

17%

Boiled and Drained Spears Frozen Broccoli have 71.428571428571 mg of Magnesium per 100 calories, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.16 mg

50.5%

Boiled and Drained Spears Frozen Broccoli have 1.1607142857143 mg of Manganese per 100 calories, which is 50.5% 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

Phosphorus196 mg

28%

Boiled and Drained Spears Frozen Broccoli have 196.42857142857 mg of Phosphorus per 100 calories, which is 28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium643 mg

19%

Boiled and Drained Spears Frozen Broccoli have 642.85714285714 mg of Potassium per 100 calories, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.8 μg

12.3%

Boiled and Drained Spears Frozen Broccoli have 6.7857142857143 μg of Selenium per 100 calories, which is 12.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium85.7 mg

5.7%

Boiled and Drained Spears Frozen Broccoli have 85.714285714286 mg of Sodium per 100 calories, which is 5.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.07 mg

9.74%

Boiled and Drained Spears Frozen Broccoli have 1.0714285714286 mg of Zinc per 100 calories, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water324 g

8.76%

Boiled and Drained Spears Frozen Broccoli have 324 g of Water per 100 calories, which is 8.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

100 calories of Boiled Spears Frozen Broccoli is an excellent source of Iron, Manganese and Phosphorus.
It has a good amount of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc.
It also has some Sodium.

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

100 calories of Boiled Spears Frozen Broccoli is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate, Sugars and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Spears Frozen Broccoli with:

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

Food Info

Nutrients in 100 calories of Boiled Spears Frozen Broccoli

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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