100

Unprepared Spears Frozen Broccoli

Broccoli, Frozen, Spears, Unprepared has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C, Vitamin K and Folate.

The food contains 5.35g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.06 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to American cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Broccoli, Frozen, Spears, Unprepared, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat8%
 Calories from Carbs58%

Why this is good for you

  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1138 IU22.8%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent57 mcg
Alpha Carotene15 mcg
Beta Carotene675 mcg
Beta Cryptoxanthin1 mcg
Lycopene0 mcg
Lutein Zeaxanthin1524.8 mcg
Vitamin C68.3 mg113.8%Top 10%Very High
Vitamin E1.3 mg4.5%Top 30%High
Vitamin K101.4 mcg126.7%Top 10%Very High
Thiamin0.07 mg4.8%Mid 40%Average
Riboflavin0.11 mg6.7%Mid 40%Average
Niacin0.46 mg2.3%Bottom 30%Low
Vitamin B60.18 mg8.8%Mid 40%Average
Folate94 mcg23.5%Top 10%Very High
Food Folate94 mcg
Folic Acid0 mcg
Dietary Folate Equivalents94 mcg
Vitamin B120 mcg
Pantothenic Acid0.24 mg2.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium41 mg4.1%Mid 40%Average
Iron0.72 mg4%Mid 40%Average
Magnesium16 mg4%Mid 40%Average
Phosphorus59 mg5.9%Bottom 30%Low
Potassium250 mg7.1%Mid 40%Average
Sodium17 mg0.7%Bottom 30%Low
Zinc0.34 mg2.3%Bottom 30%Low
Copper0.04 mg1.8%Bottom 30%Low
Manganese0.26 mg12.8%Mid 40%Average
Selenium1.9 mcg2.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5.3 g1.8%Mid 40%Average
Dietary Fiber3 g12%Top 30%High
Sugars1.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.1 g6.1%Mid 40%Average
Tryptophan32 mg
Threonine99 mg
Isoleucine119 mg
Leucine143 mg
Lysine154 mg
Methionine37 mg
Cystine22 mg
Phenylalanine92 mg
Tyrosine69 mg
Valine140 mg
Arginine159 mg
Histidine54 mg
Alanine129 mg
Aspartic Acid233 mg
Glutamic Acid411 mg
Glycine104 mg
Proline125 mg
Serine109 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.34 g0.52%Bottom 30%Low
Saturated Fat0.05 g0.26%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids125 mg
Total Omega 6 Fatty Acids37 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water90.6 g
Ash0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 29 Calories from Fat 3

% Daily Value *

Total Fat 0.34 g 0.52%

Saturated Fat 0.05 g 0.26%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 17 mg 0.7%

Total Carbohydrates 5.3 g 1.8%

Dietary Fiber 3 g12%

Sugars 1.5 g

Protein 3.1 g 6.1%

Vitamin A 22.8% Vitamin C 113.8%

Calcium 4.1% Iron 4%

*Based on a 2000 Calorie diet

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