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Nutritional Profile of Boiled Frozen Broccoli Spears (With Salt, Drained)

We got 62 nutritional values in our nutrition profile for Boiled Frozen Broccoli Spears (With Salt, Drained).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for four nutrients.

These are

beta-Cryptoxanthin (Fat-soluble Vitamins)
Water (Water)
Fiber, total dietary (Carbohydrates)
Vitamin C (Water-soluble Vitamins)

Also, when compared to all foods, it ranks moderately (Top 500) for 11 additional nutrients.

With the highest ranking of them being

Folate, food (Water-soluble Vitamins)
Lutein + Zeaxanthin (Fat-soluble Vitamins)
Phylloquinone (Fat-soluble Vitamins)
Magnesium, Mg (Minerals)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks moderately (Top 100) for 12 nutrients.

Most notable of them being

Tryptophan (Amino Acids)
Fiber, total dietary (Carbohydrates)
Methionine (Amino Acids)
Cystine (Amino Acids)

You can find these and more nutrient rankings below.

Nutrient Content Of Boiled Frozen Broccoli Spears (With Salt, Drained)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Boiled Frozen Broccoli Spears (With Salt, Drained)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Boiled Frozen Broccoli Spears (With Salt, Drained)

5.4%

0.1%

3.1%

90.7%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Boiled Frozen Broccoli Spears (With Salt, Drained)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Boiled Frozen Broccoli Spears (With Salt, Drained)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	5.4 g	1.5 g	588	1995
Fiber, total dietary	3 g	850.5 mg	64	220
Sugars (Total incl. NLEA)	1.4 g	408.2 mg	403	1532
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	8 mg	2.3 mg	618	2833
Fatty Acids, total polyunsaturated	55 mg	15.6 mg	733	2460
Fatty Acids, total saturated	18 mg	5.1 mg	721	2789
Total Lipid (Fat)	110 mg	31.2 mg	432	1760
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	16 mg	4.5 mg	587	2260
Stearic Acid (18:0)	2 mg	0.6 mg	345	1689
Monounsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	8 mg	2.3 mg	609	2804
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	13 mg	3.7 mg	704	2381
Linolenic Acid (18:3)	42 mg	11.9 mg	267	914
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	131 mg	37.1 mg	103	832
Arginine	161 mg	45.6 mg	103	824
Aspartic Acid	236 mg	66.9 mg	151	823
Cystine	22 mg	6.2 mg	80	474
Glutamic Acid	417 mg	118.2 mg	123	830
Glycine	105 mg	29.8 mg	93	899
Histidine	55 mg	15.6 mg	91	953
Isoleucine	121 mg	34.3 mg	97	900
Leucine	145 mg	41.1 mg	138	886
Lysine	156 mg	44.2 mg	110	837
Methionine	37 mg	10.5 mg	74	913
Phenylalanine	94 mg	26.6 mg	116	949
Proline	127 mg	36 mg	88	943
Serine	111 mg	31.5 mg	99	957
Threonine	101 mg	28.6 mg	98	912
Tryptophan	32 mg	9.1 mg	60	433
Tyrosine	70 mg	19.8 mg	106	968
Valine	142 mg	40.3 mg	107	903
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	3.1 g	878.8 mg	215	1309
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	30 µg	8.5 µg	140	425
Folate, food	30 µg	8.5 µg	140	259
Folate, total	30 µg	8.5 µg	143	357
Niacin	458 µg	129.8 µg	537	2079
Pantothenic Acid	274 µg	77.7 µg	199	912
Riboflavin	81 µg	23 µg	202	730
Thiamin	55 µg	15.6 µg	188	829
Vitamin B6	130 µg	36.9 µg	230	851
Vitamin C	40.1 mg	11.4 mg	134	249
Fat-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Carotene	15 µg	4.3 µg	188	449
alpha-Tocopherol	1.3 mg	374.2 µg	155	511
beta-Carotene	663 µg	188 µg	437	629
beta-Cryptoxanthin	1 µg	0.3 µg	96	184
Lutein + Zeaxanthin	1.5 mg	425.2 µg	220	267
Phylloquinone	99.5 µg	28.2 µg	244	296
Vitamin A, IU	1.1k IU	317.5 IU	164	350
Vitamin A, RAE	56 µg	15.9 µg	395	655
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	51 mg	14.5 mg	146	496
Copper, Cu	43 µg	12.2 µg	265	806
Iron, Fe	610 µg	172.9 µg	233	864
Magnesium, Mg	20 mg	5.7 mg	103	335
Manganese, Mn	325 µg	92.1 µg	152	710
Phosphorus, P	55 mg	15.6 mg	116	617
Potassium, K	180 mg	51 mg	382	718
Selenium, Se	1.9 µg	0.5 µg	82	676
Sodium, Na	260 mg	73.7 mg	217	889
Zinc, Zn	300 µg	85 µg	134	898
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	90.7 g	25.7 g	140	192
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	710 mg	201.3 mg	184	596
Kcal (Energy)	28 kcal	7.9 kcal	194	661
KJ (Energy)	117 kj	33.2 kj	266	1045

Figure 2. Nutritional profile of boiled frozen broccoli spears (with salt, drained) with 62 nutrient values.

Foods Available Online

We searched Amazon for "Broccoli Spears" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Amazon Brand - Happy Belly Frozen Broccoli Fl...

365 by Whole Foods Market, Organic Broccoli F... available on Amazon — 365 by Whole Foods Market, Organic Broccoli F...

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Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Boiled Frozen Broccoli Spears (With Salt, Drained)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Cup	92.0 g	3.2 oz
Package (10 Oz) Yields	250.0 g	8.8 oz

Figure 3. Common serving sizes of boiled frozen broccoli spears (with salt, drained)

1 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 1

Click on the food to explore all the other nutrients it contains.

Broccoli Spears	No of Nutrients
Unprepared Frozen Broccoli Spears (Includes USDA Food Distr. Program)	62

Figure 4. One similar vegetables and vegetable products.

Recommended High Quality Supplements

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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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