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

Plant foods · Vegetables · All vegetables

g
Macronutrients 83 / 100 How is this scored?

Composition

Energy

Protein 3.1 g · 12 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 5.4 g · 21 kcal/100g
Fiber 3.0 g
Water 91 g
Total energy 29 kcal

Macro balance aligns with EFSA guidelines (33% protein, 8% fat, 58% carbs)

Fat quality 65 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.04g

Saturated fat is 1.6% 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 88%
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 41 / 100 How is this scored?

Vitamins

Vitamin A 57 µg
Vitamin C 68.3 mg
Vitamin D 0.0 µg
Vitamin E 1.4 mg
Vitamin K 101 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.18 mg
Folate (B9) 94 µg
Vitamin B12 0.00 µg

Minerals

Calcium 41 mg
Iron 0.7 mg
Magnesium 16 mg
Phosphorus 59 mg
Potassium 250 mg
Sodium 17 mg
Zinc 0.3 mg
Copper 0.04 mg
Manganese 0.26 mg
Selenium 1.9 µg

Notable source of Vitamin K (135% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.