Broccoli, Frozen, Spears, Unprepared
Serving Size 1 package (2 lb)
Nutritional Value and Analysis
Broccoli, Frozen, Spears, Unprepared with a serving size of 1 package (2 lb) has a total of 263.03 calories with 3.08 grams of fat. The serving size is equivalent to 907 grams of food and contains 27.72 calories from fat. This item is classified as vegetables and vegetable products foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, potassium, copper, manganese, selenium, vitamin a, vitamin a, rae, vitamin e, thiamin, riboflavin, pantothenic acid, vitamin b-6, folate, vitamin k, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, valine and histidine but is high in sugars.
Protein 54% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 54% of the recommended daily needs of protein.
Sugars 53% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 53% of the recommended daily intake of sugars.
Fiber 109% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 109% of the recommended daily needs of fiber.
Iron 36% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 36% of the recommended daily needs of iron.
Magnesium 35% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 35% of the recommended daily needs of magnesium.
Phosphorus 43% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 43% of the recommended daily needs of phosphorus.
Potassium 48% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 48% of the recommended daily needs of potassium.
Copper 37% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 37% of the recommended daily needs of copper.
Manganese 101% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 101% of the recommended daily needs of manganese.
Selenium 31% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 31% of the recommended daily needs of selenium.
Vitamin A 206% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 206% of the recommended daily needs of vitamin a.
Vitamin A, RAE 57% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 57% of the recommended daily needs of vitamin a, rae.
Vitamin E 82% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 82% of the recommended daily needs of vitamin e.
Thiamin 54% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 54% of the recommended daily needs of thiamin.
Riboflavin 79% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 79% of the recommended daily needs of riboflavin.
Pantothenic Acid 44% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 44% of the recommended daily needs of pantothenic acid.
Vitamin B-6 94% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 94% of the recommended daily needs of vitamin b-6.
Folate 213% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 213% of the recommended daily needs of folate.
Vitamin K 766% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 766% of the recommended daily needs of vitamin k.
Folate 213% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 213% of the recommended daily needs of folate.
Folate, DFE 213% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 213% of the recommended daily needs of folate, dfe.
Tryptophan 88% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 88% of the recommended daily needs of tryptophan.
Threonine 69% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 69% of the recommended daily needs of threonine.
Isoleucine 87% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 87% of the recommended daily needs of isoleucine.
Leucine 46% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 46% of the recommended daily needs of leucine.
Lysine 57% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 57% of the recommended daily needs of lysine.
Phenylalanine 39% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 39% of the recommended daily needs of phenylalanine.
Valine 81% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 81% of the recommended daily needs of valine.
Histidine 54% of DV
A serving of 907 grams of broccoli, frozen, spears, unprepared has 54% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 package (2 lb) (907 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 263.03 | Calories from Fat 28 | |
| % Daily Value* | ||
| Total Fat 3.1g | 5% | |
| Saturated Fat 0.5g | 2% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 154.2mg | 6% | |
| Total Carbohydrate 48.5g | 16% | |
| Dietary Fiber 27.2g | 109% | |
| Sugars 13g | ||
| Protein 28g | ||
| Vitamin A 206% | Vitamin C 1032% |
| Calcium 29% | Iron 36% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 10321.66 IU | 206% | |
| → Vitamin A, RAE | 516.99 µg | 57% | |
| → Alpha Carotene | 136.05 µg | - | |
| → Beta Carotene | 6122.25 µg | - | |
| → Beta Cryptoxanthin | 9.07 µg | - | |
| → Lutein + zeaxanthin | 13831.75 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 1.59 mg | 94% | |
| Vitamin C | 619.48 mg | 1032% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 12.24 mg | 82% | |
| Vitamin K | 919.7 µg | 766% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 48.52 g | 16% | |
| Sugars | 13.33 g | 53% | |
| Fiber | 27.21 g | 109% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 3.08 g | 5% | |
| Saturated Fats | 0.47 g | 2% | |
| → Palmitic Acid | 0.42 g | - | |
| → Stearic Acid | 0.05 g | - | |
| Monounsaturated Fats | 0.22 g | - | |
| → Oleic Acid | 0.22 g | - | |
| Polyunsaturated Fats | 1.47 g | - | |
| → Linolenic Acid (18:2) | 0.34 g | - | |
| → Linolenic Acid (18:3) | 1.13 g | - | |
| Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 27.75 g | 54% | |
| → Alanine | 1.17 g | - | |
| → Arginine | 1.44 g | - | |
| → Aspartic acid | 2.11 g | - | |
| → Cystine | 0.2 g | - | |
| → Glutamic acid | 3.73 g | - | |
| → Glycine | 0.94 g | - | |
| → Histidine | 0.49 g | 54% | |
| → Isoleucine | 1.08 g | 87% | |
| → Leucine | 1.3 g | 46% | |
| → Lysine | 1.4 g | 57% | |
| → Methionine | 0.34 g | 27% | |
| → Phenylalanine | 0.83 g | 39% | |
| → Proline | 1.13 g | - | |
| → Serine | 0.99 g | - | |
| → Threonine | 0.9 g | 69% | |
| → Tryptophan | 0.29 g | 88% | |
| → Tyrosine | 0.63 g | 26% | |
| → Valine | 1.27 g | 81% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 371.87 mg | 29% | |
| Copper | 0.33 mg | 37% | |
| Iron | 6.53 mg | 36% | |
| Magnesium | 145.12 mg | 35% | |
| Manganese | 2.32 mg | 101% | |
| Phosphorus | 535.13 mg | 43% | |
| Potassium | 2267.5 mg | 48% | |
| Selenium | 17.23 µg | 31% | |
| Sodium | 154.19 mg | 6% | |
| Zinc | 3.08 mg | 28% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Ash | 6.35 g | - | |
| Water | 821.29 g | - |
Calories Burn off Time
How long would it take to burn off Broccoli, Frozen, Spears, Unprepared with 263.03calories? A brisk walk for 57 minutes, jogging for 27 minutes, or hiking for 44 minutes will help your burn off the calories in broccoli, frozen, spears, unprepared.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 55 minutes |
| Dancing | 48 minutes |
| Golfing | 48 minutes |
| Hiking | 44 minutes |
| Light Gardening | 48 minutes |
| Stretching | 88 minutes |
| Walking - 3.5 mph | 57 minutes |
| Weight Training - light workout | 73 minutes |
| Aerobics | 33 minutes |
| Basketball | 36 minutes |
| Bicycling - 10 mph or more | 27 minutes |
| Running - 5 mph | 27 minutes |
| Swimming | 31 minutes |
| Walking - 4.5 mph | 35 minutes |
| Weight Training - vigorous workout | 36 minutes |
Similar Food Items to Broccoli, Frozen, Spears, Unprepared
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Broccoli Raab, Cooked | 33 | 0.52g | 3.83g | 3.12g |
| Broccoli Raab, Raw | 22 | 0.49g | 3.17g | 2.85g |
| Broccoli, Cooked, Boiled, Drained, Without Salt | 35 | 0.41g | 2.38g | 7.18g |
| Broccoli, Frozen, Chopped, Cooked, Boiled, Drained, Without Salt | 28 | 0.12g | 3.1g | 5.35g |
| Broccoli, Frozen, Chopped, Unprepared | 26 | 0.29g | 2.81g | 4.78g |
| Broccoli, Frozen, Spears, Cooked, Boiled, Drained, Without Salt | 28 | 0.11g | 3.1g | 5.36g |
| Broccoli, Raw | 34 | 0.37g | 2.82g | 6.64g |
| Brussels Sprouts, Cooked, Boiled, Drained, Without Salt | 36 | 0.5g | 2.55g | 7.1g |
| Brussels Sprouts, Raw | 43 | 0.3g | 3.38g | 8.95g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium