Nutrients in 100 calories of Frozen Broccoli Spears

Broccoli, frozen, spears, unprepared.

Weight per 100 Calories

Frozen Broccoli Spears

345g

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

Macros Ratio

Protein Fat Carbs

33%

59%

100 kcal ▼

Macro Nutrients

Frozen Broccoli Spears

Energy100 kcal

3.45%

Frozen Broccoli Spears 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

Fat1.17 g

1.2%

Frozen Broccoli Spears have 1.1724137931034 g of Fat per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Frozen Broccoli Spears have 0.17931034482759 g of Saturated Fat per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

27%

Frozen Broccoli Spears have 0.43103448275862 g of Omega 3 per 100 calories, which is 27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Frozen Broccoli Spears have 0.12758620689655 g of Omega 6 per 100 calories, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Broccoli Spears 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

Carbohydrate18.4 g

14%

Frozen Broccoli Spears have 18.448275862069 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.07 g

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

Frozen Broccoli Spears have 5.0689655172414 g of Sugars per 100 calories, which is 7% 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

Fiber10.3 g

27.2%

Frozen Broccoli Spears have 10.344827586207 g of Fiber per 100 calories, which is 27.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.6 g

19%

Frozen Broccoli Spears have 10.551724137931 g of Protein per 100 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Broccoli Spears

Vitamin A197 μg

22%

RAE, retinol activity equivalents

Frozen Broccoli Spears have 196.55172413793 μg of Vitamin A per 100 calories, which is 22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

20.7%

Thiamine

Frozen Broccoli Spears have 0.24827586206897 mg of Vitamin B1 per 100 calories, which is 20.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30.2%

Riboflavin

Frozen Broccoli Spears have 0.39310344827586 mg of Vitamin B2 per 100 calories, which is 30.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.96%

Niacin, nicotinic acid, niacinamide

Frozen Broccoli Spears have 1.5931034482759 mg of Vitamin B3 per 100 calories, which is 9.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg

16.7%

Pantothenic acid

Frozen Broccoli Spears have 0.83448275862069 mg of Vitamin B5 per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.6 mg

46.4%

Pyridoxine

Frozen Broccoli Spears have 0.60344827586207 mg of Vitamin B6 per 100 calories, which is 46.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9324 μg

81%

Folates and Folic Acid

Frozen Broccoli Spears have 324.13793103448 μg of Vitamin B9 per 100 calories, which is 81% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Broccoli Spears 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 C236 mg

262%

Ascorbic acid

Frozen Broccoli Spears have 235.51724137931 mg of Vitamin C per 100 calories, which is 262% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Broccoli Spears 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 E4.66 mg

31%

Tocopherols and Tocotrienols

Frozen Broccoli Spears have 4.6551724137931 mg of Vitamin E per 100 calories, which is 31% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K350 μg

291%

Phytomenadione or phylloquinone

Frozen Broccoli Spears have 349.65517241379 μg of Vitamin K per 100 calories, which is 291% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Broccoli Spears

Calcium141 mg

14%

Frozen Broccoli Spears have 141.37931034483 mg of Calcium per 100 calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.8%

Frozen Broccoli Spears have 0.12413793103448 mg of Copper per 100 calories, which is 13.8% 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

Iron2.5 mg

31%

Frozen Broccoli Spears have 2.4827586206897 mg of Iron per 100 calories, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55 mg

13%

Frozen Broccoli Spears have 55.172413793103 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.88 mg

38.4%

Frozen Broccoli Spears have 0.88275862068966 mg of Manganese per 100 calories, which is 38.4% 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

Phosphorus203 mg

29%

Frozen Broccoli Spears have 203.44827586207 mg of Phosphorus per 100 calories, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium862 mg

25.4%

Frozen Broccoli Spears have 862.06896551724 mg of Potassium per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.55 μg

12%

Frozen Broccoli Spears have 6.551724137931 μg of Selenium per 100 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium58.6 mg

3.9%

Frozen Broccoli Spears have 58.620689655172 mg of Sodium per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.17 mg

10.7%

Frozen Broccoli Spears have 1.1724137931034 mg of Zinc per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water312 g

8.44%

Frozen Broccoli Spears have 312.24137931034 g of Water per 100 calories, which is 8.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Frozen Broccoli Spears:

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

Minerals in 100 calories of Frozen Broccoli Spears:

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

Macronutrients in 100 calories of Frozen Broccoli Spears:

100 calories of Frozen Broccoli Spears is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Sugars.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Frozen Broccoli Spears with:

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

Food Info

Nutrients in 100 calories of Frozen Broccoli Spears

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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