Conversion Calculator

Amount of nutrients in 100 g (grams) of Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program).

Nutrient	Amount and Unit	Percentage
Water	90.55 g	90.55%
Energy (calorie)	29 kcal
Energy (joule)	121 kJ
Protein	3.06 g	3.06%
Total lipid (fat)	0.34 g	0.34%
Ash	0.7 g	0.7%
Carbohydrate, by difference	5.35 g	5.35%
Fiber, total dietary	3 g	3%
Sugars, total	1.47 g	1.47%
Calcium, Ca	41 mg	0.04%
Iron, Fe	0.72 mg
Magnesium, Mg	16 mg	0.02%
Phosphorus, P	59 mg	0.06%
Potassium, K	250 mg	0.25%
Sodium, Na	17 mg	0.02%
Zinc, Zn	0.34 mg
Copper, Cu	0.036 mg
Manganese, Mn	0.256 mg
Selenium, Se	1.9 µg
Vitamin C, total ascorbic acid	68.3 mg	0.07%
Thiamin	0.072 mg
Riboflavin	0.114 mg
Niacin	0.462 mg
Pantothenic acid	0.242 mg
Vitamin B-6	0.175 mg
Folate, total	94 µg
Folic acid	0 µg
Folate, food	94 µg
Folate, DFE	94 µg
Vitamin B-12	0 µg
Vitamin A, RAE	57 µg
Retinol	0 µg
Carotene, beta	675 µg
Carotene, alpha	15 µg
Cryptoxanthin, beta	1 µg
Vitamin A, IU	1138 IU
Lycopene	0 µg
Lutein + zeaxanthin	1525 µg
Vitamin E (alpha-tocopherol)	1.35 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	101.4 µg
Fatty acids, total saturated	0.052 g	0.05%
16:0 hexadecanoic, palmitic fatty acid	0.046 g	0.05%
18:0 octadecanoic, stearic fatty acid	0.006 g	0.01%
Fatty acids, total monounsaturated	0.024 g	0.02%
18:1 undifferentiated	0.024 g	0.02%
Fatty acids, total polyunsaturated	0.162 g	0.16%
18:2 undifferentiated	0.037 g	0.04%
18:3 undifferentiated, octadecatrienoic, linolenic	0.125 g	0.12%
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.032 g	0.03%
Threonine	0.099 g	0.10%
Isoleucine	0.119 g	0.12%
Leucine	0.143 g	0.14%
Lysine	0.154 g	0.15%
Methionine	0.037 g	0.04%
Cystine	0.022 g	0.02%
Phenylalanine	0.092 g	0.09%
Tyrosine	0.069 g	0.07%
Valine	0.14 g	0.14%
Arginine	0.159 g	0.16%
Histidine	0.054 g	0.05%
Alanine	0.129 g	0.13%
Aspartic acid	0.233 g	0.23%
Glutamic acid	0.411 g	0.41%
Glycine	0.104 g	0.10%
Proline	0.125 g	0.12%
Serine	0.109 g	0.11%