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

1 package, (10 oz) (284 g): 82 kcal, 8.7 g protein, 15.2 g carbohydrate and 1 g fat.

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Nutrition Facts

Serving size1 package, (10 oz) (284 g)

Amount per serving

Calories80

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 50mg	2%
Total Carbohydrate 15g	6%
Dietary Fiber 9g	30%
Total Sugars 4g
Includes Added Sugars ≤4g	≤8%
Protein 9g	17%
Vitamin D 0mcg	0%
Calcium 120mg	8%
Iron 2mg	10%
Potassium 710mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 package, (10 oz) (284 g) gives you

High in Dietary fiber (30% DV), Manganese (32% DV), Vitamin C (216% DV), Vitamin E (26% DV), Vitamin K (240% DV), Riboflavin (B2) (25% DV), Vitamin B6 (29% DV), Folate (67% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

34% protein · 58% carbohydrate · 8% fat

Protein: 9 g 33%
Carbs: 15 g 58%
Fat: 1 g 8%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 93% of foods
Protein: more than 30% of foods
Total fat: less than 83% of foods
Carbohydrate: more than 44% of foods
Dietary fiber: more than 81% of foods
Total sugars: less than 51% of foods
Sodium: less than 77% of foods

All nutrients (52)

Amounts for 1 package, (10 oz) (284 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	82.4 kcal	29 kcal
Protein	8.69 g	3.06 g	17%
Carbohydrate	15.2 g	5.35 g	6%
Dietary fiber	8.52 g	3 g	30%
Total sugars	4.17 g	1.47 g
Water	257 g	90.5 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.966 g	0.34 g	1%
Saturated fat	0.148 g	0.052 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.068 g	0.024 g
Polyunsaturated fat	0.46 g	0.162 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	116 mg	41 mg	9%
Iron	2.04 mg	0.72 mg	11%
Magnesium	45.4 mg	16 mg	11%
Phosphorus	168 mg	59 mg	13%
Potassium	710 mg	250 mg	15%
Sodium	48.3 mg	17 mg	2%
Zinc	0.966 mg	0.34 mg	9%
Copper	0.102 mg	0.036 mg	11%
Manganese	0.727 mg	0.256 mg	32%
Selenium	5.4 mcg	1.9 mcg	10%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	162 mcg	57 mcg	18%
Vitamin C	194 mg	68.3 mg	216%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	3.83 mg	1.35 mg	26%
Vitamin K	288 mcg	101 mcg	240%
Thiamin (B1)	0.204 mg	0.072 mg	17%
Riboflavin (B2)	0.324 mg	0.114 mg	25%
Niacin (B3)	1.31 mg	0.462 mg	8%
Pantothenic acid (B5)	0.687 mg	0.242 mg	14%
Vitamin B6	0.497 mg	0.175 mg	29%
Folate	267 mcg	94 mcg	67%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.091 g	0.032 g
Threonine	0.281 g	0.099 g
Isoleucine	0.338 g	0.119 g
Leucine	0.406 g	0.143 g
Lysine	0.437 g	0.154 g
Methionine	0.105 g	0.037 g
Cystine	0.062 g	0.022 g
Phenylalanine	0.261 g	0.092 g
Tyrosine	0.196 g	0.069 g
Valine	0.398 g	0.14 g
Arginine	0.452 g	0.159 g
Histidine	0.153 g	0.054 g
Alanine	0.366 g	0.129 g
Aspartic acid	0.662 g	0.233 g
Glutamic acid	1.17 g	0.411 g
Glycine	0.295 g	0.104 g
Proline	0.355 g	0.125 g
Serine	0.31 g	0.109 g

Similar foods

Sources

USDA FoodData Central record 169970 (SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.