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Nutrients in 100 grams ofFrozen Broccoli Spears

Broccoli, frozen, spears, unprepared.
rawfrozenwhole

Macros Ratio

ProteinsFatsCarbs
42%
11%
47%

Vitamins

100gRDA for Men 19-30 years
Frozen Broccoli Spears
Vitamin A57 μg
6.33%
Frozen Broccoli Spears have 57 μg of Vitamin A per 100 grams, which is 6.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
6%
Frozen Broccoli Spears have 0.072 mg of Thiamine per 100 grams, which is 6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.11 mg
8.77%
Frozen Broccoli Spears have 0.114 mg of Vitamin B2 per 100 grams, which is 8.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.46 mg
2.9%
Frozen Broccoli Spears have 0.462 mg of Vitamin B3 per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.18 mg
13%
Frozen Broccoli Spears have 0.175 mg of Vitamin B6 per 100 grams, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Frozen Broccoli Spears have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C68 mg
76%
Frozen Broccoli Spears have 68.3 mg of Vitamin C per 100 grams, which is 76% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Frozen Broccoli Spears have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1.35 mg
9%
Frozen Broccoli Spears have 1.35 mg of Vitamin E per 100 grams, which is 9% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K101 μg
84.5%
Frozen Broccoli Spears have 101.4 μg of Vitamin K per 100 grams, which is 84.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate94 μg
23.5%
Frozen Broccoli Spears have 94 μg of Folate per 100 grams, which is 23.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Frozen Broccoli Spears
Calcium41 mg
4.1%
Frozen Broccoli Spears have 41 mg of Calcium per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.04 mg
4%
Frozen Broccoli Spears have 0.036 mg of Copper per 100 grams, which is 4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.72 mg
9%
Frozen Broccoli Spears have 0.72 mg of Iron per 100 grams, which is 9% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium16 mg
4%
Frozen Broccoli Spears have 16 mg of Magnesium per 100 grams, which is 4% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.26 mg
11%
Frozen Broccoli Spears have 0.256 mg of Manganese per 100 grams, which is 11% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus59 mg
8.43%
Frozen Broccoli Spears have 59 mg of Phosphorus per 100 grams, which is 8.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium250 mg
5.3%
Frozen Broccoli Spears have 250 mg of Potassium per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.9 μg
3.45%
Frozen Broccoli Spears have 1.9 μg of Selenium per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium17 mg
1.13%
Frozen Broccoli Spears have 17 mg of Sodium per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.34 mg
3.1%
Frozen Broccoli Spears have 0.34 mg of Zinc per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Frozen Broccoli Spears:
100 grams of Frozen Broccoli Spears has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin C and Folate. It also has a good amount of Vitamin B2, Vitamin B6 and Vitamin E. This vegetable has some Vitamin A, Thiamine and Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Frozen Broccoli Spears:
100 grams of Frozen Broccoli Spears 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.

Macro Nutrients

100gRDA for Men 19-30 years
Frozen Broccoli Spears
Fat0.34 g
0.35%
Frozen Broccoli Spears have 0.34 g of Fat per 100 grams, which is 0.35% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.06 g
5.46%
Frozen Broccoli Spears have 3.06 g of Protein per 100 grams, which is 5.46% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate5.35 g
4.1%
Frozen Broccoli Spears have 5.35 g of Carbohydrate per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy29 kcal
1%
Frozen Broccoli Spears have 29 kcal of Energy per 100 grams, which is 1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.47 g
2.03%
Frozen Broccoli Spears 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 19-30 years
Fiber3 g
7.9%
Frozen Broccoli Spears have 3 g of Fiber per 100 grams, which is 7.9% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Frozen Broccoli Spears have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.05 g
0.16%
Frozen Broccoli Spears have 0.052 g of Saturated Fat per 100 grams, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.13 g
7.8%
Frozen Broccoli Spears have 0.125 g of Omega 3 per 100 grams, which is 7.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.04 g
0.22%
Frozen Broccoli Spears have 0.037 g of Omega 6 per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water91 g
2.45%
Frozen Broccoli Spears have 90.55 g of Water per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Frozen Broccoli Spears:
100 grams of Frozen Broccoli Spears has a good amount of Fiber and Omega 3. It has some Protein and Carbohydrate. While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.