Nutrients in 1 kilogram of Frozen Broccoli Spears

Broccoli, frozen, spears, unprepared.

Macros Ratio

Protein Fat Carbs

33%

59%

1 kg ▼

Macro Nutrients

Frozen Broccoli Spears

Energy290 kcal

10%

Frozen Broccoli Spears have 290 kcal of Energy per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.4 g

3.5%

Frozen Broccoli Spears have 3.4 g of Fat per 1 kilogram, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.52 g

1.63%

Frozen Broccoli Spears have 0.52 g of Saturated Fat per 1 kilogram, which is 1.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.25 g

78%

Frozen Broccoli Spears have 1.25 g of Omega 3 per 1 kilogram, which is 78% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.18%

Frozen Broccoli Spears have 0.37 g of Omega 6 per 1 kilogram, which is 2.18% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.5 g

41%

Frozen Broccoli Spears have 53.5 g of Carbohydrate per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.7 g

20.3%

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

Frozen Broccoli Spears have 14.7 g of Sugars per 1 kilogram, which is 20.3% 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

Fiber30 g

79%

Frozen Broccoli Spears have 30 g of Fiber per 1 kilogram, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30.6 g

54.6%

Frozen Broccoli Spears have 30.6 g of Protein per 1 kilogram, which is 54.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Broccoli Spears

Vitamin A570 μg

63.3%

RAE, retinol activity equivalents

Frozen Broccoli Spears have 570 μg of Vitamin A per 1 kilogram, which is 63.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg

60%

Thiamine

Frozen Broccoli Spears have 0.72 mg of Vitamin B1 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.14 mg

87.7%

Riboflavin

Frozen Broccoli Spears have 1.14 mg of Vitamin B2 per 1 kilogram, which is 87.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.62 mg

29%

Niacin, nicotinic acid, niacinamide

Frozen Broccoli Spears have 4.62 mg of Vitamin B3 per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.42 mg

48.4%

Pantothenic acid

Frozen Broccoli Spears have 2.42 mg of Vitamin B5 per 1 kilogram, which is 48.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.75 mg

135%

Pyridoxine

Frozen Broccoli Spears have 1.75 mg of Vitamin B6 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9940 μg

235%

Folates and Folic Acid

Frozen Broccoli Spears have 940 μg of Vitamin B9 per 1 kilogram, which is 235% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C683 mg

759%

Ascorbic acid

Frozen Broccoli Spears have 683 mg of Vitamin C per 1 kilogram, which is 759% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.5 mg

90%

Tocopherols and Tocotrienols

Frozen Broccoli Spears have 13.5 mg of Vitamin E per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1014 μg

845%

Phytomenadione or phylloquinone

Frozen Broccoli Spears have 1014 μg of Vitamin K per 1 kilogram, which is 845% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Broccoli Spears

Calcium410 mg

41%

Frozen Broccoli Spears have 410 mg of Calcium per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40%

Frozen Broccoli Spears have 0.36 mg of Copper per 1 kilogram, which is 40% 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

Iron7.2 mg

90%

Frozen Broccoli Spears have 7.2 mg of Iron per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium160 mg

38%

Frozen Broccoli Spears have 160 mg of Magnesium per 1 kilogram, which is 38% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.56 mg

111%

Frozen Broccoli Spears have 2.56 mg of Manganese per 1 kilogram, which is 111% 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

Phosphorus590 mg

84.3%

Frozen Broccoli Spears have 590 mg of Phosphorus per 1 kilogram, which is 84.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2500 mg

73.5%

Frozen Broccoli Spears have 2500 mg of Potassium per 1 kilogram, which is 73.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19 μg

34.5%

Frozen Broccoli Spears have 19 μg of Selenium per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium170 mg

11.3%

Frozen Broccoli Spears have 170 mg of Sodium per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.4 mg

31%

Frozen Broccoli Spears have 3.4 mg of Zinc per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water906 g

24.5%

Frozen Broccoli Spears have 905.5 g of Water per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Frozen Broccoli Spears:

1 kilogram of Frozen Broccoli Spears has outstanding amounts of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Frozen Broccoli Spears:

1 kilogram of Frozen Broccoli Spears has outstanding amounts of Iron, Manganese and Phosphorus.
It is an excellent source of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 1 kilogram of Frozen Broccoli Spears:

1 kilogram of Frozen Broccoli Spears is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Fat.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Frozen Broccoli Spears with:

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

Food Info

Nutrients in 1 kilogram of Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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