Nutrient Comparison: Boiled Broccoli VS Canned Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Canned Spinach:
- 14 ounces of Boiled Broccoli have 3.9 times more Vitamin B1, 1.4 times more Vitamin B3, 13.1 times more Vitamin B5, 2 times more Vitamin B6 and 4.5 times more Vitamin C than Canned Spinach.
- While 14 oz of Canned Spinach, Solids with Salt contain 6.4 times more Vitamin A, 1.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Canned Spinach provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
- 14 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
- Both Boiled and Drained Broccoli as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Broccoli vs Canned Spinach:
- 14 ounces of Boiled Broccoli have 1.5 times more Phosphorus than Canned Spinach.
- While 14 oz of Canned Spinach, Solids with Salt contain 3.2 times more Calcium, 3 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese and 7.9 times more Sodium than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Canned Spinach contain similar levels of Potassium, Selenium, Zinc and Water per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Broccoli have 2.1 times more Carbohydrate and 1.4 times more Fiber than Canned Spinach.
- While 14 oz of Canned Spinach, Solids with Salt contain 1.5 times more Omega 3 than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Canned Spinach offer comparable quantities of Protein per 14 ounces.
- Both Boiled and Drained Broccoli as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.