Comparing Nutrients in 14 ounces Broccoli VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Broccoli	Canned Spinach	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.77% 0.13g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.2% 1.6g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Spinach	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	216% 1945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.62% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.5% 0.4mg	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	97% 389μg	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	63% 56.8mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1527% 1832μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Spinach	Recommended Dietary Allowance
Calcium	18.7% 187mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	79.4% 0.71mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	103% 2.37mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.85% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Canned Spinach:

• Raw Broccoli has 4.4 times more Vitamin B1, 1.6 times more Vitamin B3, 12.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.2 times more Vitamin C than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 15.8 times more Vitamin A, 1.6 times more Vitamin B9, 2.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach, Solids with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Broccoli as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Spinach:

• Raw Broccoli has 1.5 times more Phosphorus and 1.8 times more Selenium than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 2.7 times more Calcium, 3.7 times more Copper, 3.2 times more Iron, 3.6 times more Magnesium, 2.8 times more Manganese and 9.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach, Solids with Salt have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.5 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 2.8 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach, Solids with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Canned Spinach, Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.