Comparing Nutrients in 14 ounces Broccoli VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Broccoli	Frozen Spinach	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.95g	g per day for Men 19-50 years
Fiber	27% 10.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20% 11g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	258% 2326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1230% 1476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Spinach	Recommended Dietary Allowance
Calcium	18.7% 187mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	63.5% 0.57mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	121% 2.8mg	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	27.8% 194mg	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	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B3, 6.1 times more Vitamin B5 and 16.2 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 18.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9, 3.7 times more Vitamin E and 3.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Spinach have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Frozen Spinach:

• Raw Broccoli has 1.3 times more Phosphorus than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 2.7 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 3.4 times more Manganese, 2.4 times more Selenium, 2.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Spinach have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.6 times more Carbohydrate and 2.6 times more Sugars than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.3 times more Omega 3 and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Spinach have similar amounts of Energy and Fiber per 14 oz.
• Both Raw Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.