Comparing Nutrients in 14 ounces Broccoli VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Broccoli	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.37% 0.99g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	20% 11g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	72.4% 0.94mg	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	62.5% 250μg	7.94% 31.8μg	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	393% 354mg	70.6% 63.5mg	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	20.6% 3.1mg	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	966% 1159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	34% 0.31mg	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	36.2% 2.9mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	91% 2.1mg	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	37.4% 262mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Boiled New Zealand Spinach with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Boiled New Zealand Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled New Zealand Spinach with Salt:

• 14 ounces of Broccoli have 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 7.9 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled New Zealand Spinach with Salt.
• While 14 oz of Boiled and Drained New Zealand Spinach with Salt contain 1.4 times more Vitamin B6, 1.6 times more Vitamin E and 2.9 times more Vitamin K than Raw Broccoli.
• Both Broccoli and Boiled New Zealand Spinach with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw Broccoli as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Boiled New Zealand Spinach with Salt:

• 14 ounces of Broccoli have 3 times more Phosphorus, 3.1 times more Potassium, 2.8 times more Selenium and 1.3 times more Zinc than Boiled New Zealand Spinach with Salt.
• While 14 oz of Boiled and Drained New Zealand Spinach with Salt contain 1.6 times more Copper, 1.5 times more Magnesium, 2.5 times more Manganese and 10.4 times more Sodium than Raw Broccoli.
• Both Broccoli and Boiled New Zealand Spinach with Salt contain similar levels of Calcium, Iron and Water per 14 ounces.
• 14 ounces of Boiled New Zealand Spinach with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 3.1 times more Carbohydrate, 6.8 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Boiled New Zealand Spinach with Salt.
• Both Broccoli and Boiled New Zealand Spinach with Salt offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Raw Broccoli as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.