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

Plant foods · Vegetables · All vegetables

g
Macronutrients 73 / 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 (62%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 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 38 / 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) 30 µg
Vitamin B12 0.00 µg

Minerals

Calcium 51 mg
Iron 0.6 mg
Magnesium 20 mg
Phosphorus 55 mg
Potassium 180 mg
Sodium 24 mg
Zinc 0.3 mg
Copper 0.04 mg
Manganese 0.33 mg
Selenium 1.9 µg

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