Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

29

Calories

3.06g

Protein

5.35g

Carbs

0.340g

Fat

Macro Distribution (kcal)

Protein 33%
Carbs 58%
Fat 8%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 29 kcal —
Macronutrients
Water 90.6 g —
Protein 3.06 g
6% (Low)
Total lipid (fat) 0.340 g
0% (Low)
Carbohydrate, by difference 5.35 g
2% (Low)
Fiber, total dietary 3.00 g
11% (Moderate)
Fats & Fatty Acids
Fatty acids, total saturated 0.052 g
0% (Low)
Fatty acids, total monounsaturated 0.024 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 68.3 mg
76% (High)
Thiamin (Vitamin B1) 0.072 mg
6% (Low)
Riboflavin (Vitamin B2) 0.114 mg
9% (Low)
Niacin (Vitamin B3) 0.462 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.242 mg
5% (Low)
Vitamin B-6 — Pyridoxine 0.175 mg
10% (Moderate)
Biotin (Vitamin B7) 94.0 ug
24% (High)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 57.0 ug
6% (Low)
Carotene, beta 675.0 ug —
Carotene, alpha 15.0 ug —
Vitamin E (alpha-tocopherol) 1.35 mg
9% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 41.0 mg
3% (Low)
Iron, Fe 0.720 mg
4% (Low)
Magnesium, Mg 16.0 mg
4% (Low)
Phosphorus, P 59.0 mg
5% (Low)
Potassium, K 250.0 mg
5% (Low)
Sodium, Na 17.0 mg
1% (Low)
Zinc, Zn 0.340 mg
3% (Low)
Copper, Cu 0.036 mg
4% (Low)
Manganese, Mn 0.256 mg
11% (Moderate)
Selenium, Se 1.90 ug
3% (Low)
Other
Energy 121.0 kj —
Ash 0.700 g —
Total Sugars 1.47 g —
Folic acid (Vitamin B9 — synthetic) 94.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 94.0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 1.00 ug —
Vitamin A, IU 1138.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 1525.0 ug —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 101.4 ug —
SFA 16:0 (Palmitic acid) 0.046 g —
SFA 18:0 (Stearic acid) 0.006 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.024 g —
Fatty acids, total polyunsaturated 0.162 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.037 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.125 g —
Tryptophan (EAA) 0.032 g —
Threonine (EAA) 0.099 g —
Isoleucine (EAA, BCAA) 0.119 g —
Leucine (EAA, BCAA) 0.143 g —
Lysine (EAA) 0.154 g —
Methionine (EAA) 0.037 g —
Cystine (conditionally essential) 0.022 g —
Phenylalanine (EAA) 0.092 g —
Tyrosine (conditionally essential) 0.069 g —
Valine (EAA, BCAA) 0.140 g —
Arginine (conditionally essential) 0.159 g —
Histidine (EAA) 0.054 g —
Alanine 0.129 g —
Aspartic acid 0.233 g —
Glutamic acid 0.411 g —
Glycine (conditionally essential) 0.104 g —
Proline (conditionally essential) 0.125 g —
Serine 0.109 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Calcium (3% DV) Zinc (3% DV) Selenium (3% DV)

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