Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	1.8% 1.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.54% 3.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20% 11g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	85% 1.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Canned Spinach with Liquids and Salt:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.2 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 7.8 times more Vitamin A, 1.3 times more Vitamin E and 4.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Canned Spinach with Liquids and Salt:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Phosphorus and 2.3 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.5 times more Calcium, 3.1 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese and 13.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Spinach Solids and Liquids with Salt have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Carbohydrate, 4.1 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Frozen Chopped Broccoli, Unprepared and Canned Spinach Solids and Liquids with Salt have similar amounts of Omega 3 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.