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Nutrients in 500 calories of Boiled Spears Frozen Broccoli

Boiled and Drained Spears Frozen Broccoli.

Weight per 500 Calories

Boiled Spears Frozen Broccoli
1786g

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

Macros Ratio

Protein Fat Carbs
36%
3%
61%
500 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccoli
Energy500 kcal
17.2%
Boiled and Drained Spears Frozen Broccoli have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.96 g
2.03%
Boiled and Drained Spears Frozen Broccoli have 1.9642857142857 g of Fat per 500 calories, which is 2.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.32 g
1%
Boiled and Drained Spears Frozen Broccoli have 0.32142857142857 g of Saturated Fat per 500 calories, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.75 g
47%
Boiled and Drained Spears Frozen Broccoli have 0.75 g of Omega 3 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.37%
Boiled and Drained Spears Frozen Broccoli have 0.23214285714286 g of Omega 6 per 500 calories, which is 1.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Spears Frozen Broccoli have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate96 g
73.6%
Boiled and Drained Spears Frozen Broccoli have 95.714285714286 g of Carbohydrate per 500 calories, which is 73.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars26.3 g
36.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Spears Frozen Broccoli have 26.25 g of Sugars per 500 calories, which is 36.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber53.6 g
141%
Boiled and Drained Spears Frozen Broccoli have 53.571428571429 g of Fiber per 500 calories, which is 141% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein55.4 g
99%
Boiled and Drained Spears Frozen Broccoli have 55.357142857143 g of Protein per 500 calories, which is 99% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spears Frozen Broccoli
Vitamin A911 μg
101%
RAE, retinol activity equivalents
Boiled and Drained Spears Frozen Broccoli have 910.71428571429 μg of Vitamin A per 500 calories, which is 101% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.98 mg
82%
Thiamine
Boiled and Drained Spears Frozen Broccoli have 0.98214285714286 mg of Vitamin B1 per 500 calories, which is 82% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.45 mg
111%
Riboflavin
Boiled and Drained Spears Frozen Broccoli have 1.4464285714286 mg of Vitamin B2 per 500 calories, which is 111% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.18 mg
51%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Spears Frozen Broccoli have 8.1785714285714 mg of Vitamin B3 per 500 calories, which is 51% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.9 mg
98%
Pantothenic acid
Boiled and Drained Spears Frozen Broccoli have 4.8928571428571 mg of Vitamin B5 per 500 calories, which is 98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.32 mg
179%
Pyridoxine
Boiled and Drained Spears Frozen Broccoli have 2.3214285714286 mg of Vitamin B6 per 500 calories, which is 179% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9536 μg
134%
Folates and Folic Acid
Boiled and Drained Spears Frozen Broccoli have 535.71428571429 μg of Vitamin B9 per 500 calories, which is 134% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Spears Frozen Broccoli have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C716 mg
796%
Ascorbic acid
Boiled and Drained Spears Frozen Broccoli have 716.07142857143 mg of Vitamin C per 500 calories, which is 796% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Spears Frozen Broccoli have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E23.6 mg
157%
Tocopherols and Tocotrienols
Boiled and Drained Spears Frozen Broccoli have 23.571428571429 mg of Vitamin E per 500 calories, which is 157% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1573 μg
1311%
Phytomenadione or phylloquinone
Boiled and Drained Spears Frozen Broccoli have 1573.2142857143 μg of Vitamin K per 500 calories, which is 1311% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spears Frozen Broccoli
Calcium911 mg
91%
Boiled and Drained Spears Frozen Broccoli have 910.71428571429 mg of Calcium per 500 calories, which is 91% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.77 mg
85.3%
Boiled and Drained Spears Frozen Broccoli have 0.76785714285714 mg of Copper per 500 calories, which is 85.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron11 mg
136%
Boiled and Drained Spears Frozen Broccoli have 10.892857142857 mg of Iron per 500 calories, which is 136% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium357 mg
85%
Boiled and Drained Spears Frozen Broccoli have 357.14285714286 mg of Magnesium per 500 calories, which is 85% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.8 mg
252%
Boiled and Drained Spears Frozen Broccoli have 5.8035714285714 mg of Manganese per 500 calories, which is 252% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus982 mg
140%
Boiled and Drained Spears Frozen Broccoli have 982.14285714286 mg of Phosphorus per 500 calories, which is 140% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3214 mg
95%
Boiled and Drained Spears Frozen Broccoli have 3214.2857142857 mg of Potassium per 500 calories, which is 95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium34 μg
61.7%
Boiled and Drained Spears Frozen Broccoli have 33.928571428571 μg of Selenium per 500 calories, which is 61.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium429 mg
28.6%
Boiled and Drained Spears Frozen Broccoli have 428.57142857143 mg of Sodium per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.36 mg
48.7%
Boiled and Drained Spears Frozen Broccoli have 5.3571428571429 mg of Zinc per 500 calories, which is 48.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1620 g
43.8%
Boiled and Drained Spears Frozen Broccoli have 1620 g of Water per 500 calories, which is 43.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Spears Frozen Broccoli:
Minerals in 500 calories of Boiled and Drained Spears Frozen Broccoli:
Macronutrients in 500 calories of Boiled and Drained Spears Frozen Broccoli:



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