Nutrients in 100 grams ofFrozen Broccoli Spears

Broccoli, frozen, spears, unprepared.

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

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

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

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

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

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

Iron0.72 mg

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

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

7.35%

Frozen Broccoli Spears have 250 mg of Potassium per 100 grams, which is 7.35% of the Recommended Dietary Allowance of 3400mg 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, Phosphorus and Potassium. It has some Calcium, Copper, Magnesium, Selenium and Zinc. The product has trace amounts of Sodium.

Macro Nutrients

100gRDA for Men 19-30 years

Frozen Broccoli Spears

Energy29 kcal

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

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

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

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.

Compare Frozen Broccoli Spears with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds