98

Cooked, Boiled,Drained Spears Frozen Broccoli With Salt

Broccoli, Frozen, Spears, Cooked, Boiled, Drained, With Salt has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

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 3.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Broccoli, Frozen, Spears, Cooked, Boiled, Drained, With Salt has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein36%
 Calories from Fat3%
 Calories from Carbs62%

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

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1118 IU22.4%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent56 mcg
Alpha Carotene15 mcg
Beta Carotene662.9 mcg
Beta Cryptoxanthin1 mcg
Lycopene0 mcg
Lutein Zeaxanthin1498.1 mcg
Vitamin C40.1 mg66.8%Top 10%Very High
Vitamin E1.3 mg4.4%Top 30%High
Vitamin K99.5 mcg124.4%Top 10%Very High
Thiamin0.06 mg3.7%Mid 40%Average
Riboflavin0.08 mg4.8%Mid 40%Average
Niacin0.46 mg2.3%Bottom 30%Low
Vitamin B60.13 mg6.5%Mid 40%Average
Folate30 mcg7.5%Top 30%High
Food Folate30 mcg
Folic Acid0 mcg
Dietary Folate Equivalents30 mcg
Vitamin B120 mcg
Pantothenic Acid0.27 mg2.7%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium51 mg5.1%Mid 40%Average
Iron0.61 mg3.4%Mid 40%Average
Magnesium20 mg5%Mid 40%Average
Phosphorus55 mg5.5%Bottom 30%Low
Potassium180 mg5.1%Mid 40%Average
Sodium260 mg10.8%Mid 40%Average
Zinc0.3 mg2%Bottom 30%Low
Copper0.04 mg2.1%Bottom 30%Low
Manganese0.33 mg16.3%Top 30%High
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
Sugars1.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.1 g6.2%Mid 40%Average
Tryptophan32 mg
Threonine101 mg
Isoleucine121 mg
Leucine145 mg
Lysine156 mg
Methionine37 mg
Cystine22 mg
Phenylalanine94 mg
Tyrosine70 mg
Valine142 mg
Arginine161 mg
Histidine55 mg
Alanine131 mg
Aspartic Acid236 mg
Glutamic Acid417 mg
Glycine105 mg
Proline127 mg
Serine111 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.11 g0.17%Bottom 10%Very Low
Saturated Fat0.02 g0.09%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids42 mg
Total Omega 6 Fatty Acids13 mg

Other Nutrients Analysis

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

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 28 Calories from Fat 1

% Daily Value *

Total Fat 0.11 g 0.17%

Saturated Fat 0.02 g 0.09%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 260 mg 10.8%

Total Carbohydrates 5.3 g 1.8%

Dietary Fiber 3 g12%

Sugars 1.4 g

Protein 3.1 g 6.2%

Vitamin A 22.4% Vitamin C 66.8%

Calcium 5.1% Iron 3.4%

*Based on a 2000 Calorie diet

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