Broccoli, frozen, chopped, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 3.1 g · 12 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 5.4 g · 21 kcal/100g
Fiber 3.0 g
Water 91 g
Total energy 28 kcal

Energy is predominantly from carbs (61%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.01g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Protein quality 79 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 79%
Lysine 100%
Methionine + Cysteine 87%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (79% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 36 / 100 How is this scored?

Vitamins

Vitamin A 51 µg
Vitamin C 40.1 mg
Vitamin D 0.0 µg
Vitamin E 1.3 mg
Vitamin K 88 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.13 mg
Folate (B9) 56 µg
Vitamin B12 0.00 µg

Minerals

Calcium 33 mg
Iron 0.6 mg
Magnesium 13 mg
Phosphorus 49 mg
Potassium 142 mg
Sodium 11 mg
Zinc 0.3 mg
Copper 0.03 mg
Manganese 0.22 mg
Selenium 0.7 µg

Notable source of Vitamin K (118% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.