Comparing Nutrients in 14 ounces Cooked Malabar Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	NA	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.27% 10.8g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	21% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	53.4% 0.69mg	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	113% 452μg	62.5% 250μg	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	26% 23.4mg	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Calcium	49.2% 492mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	21.6% 0.19mg	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	73.4% 5.87mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	36.2% 0.83mg	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	20.4% 143mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cooked Malabar Spinach has 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Vitamin B5, 2 times more Vitamin B6 and 15.1 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Malabar Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Malabar Spinach vs Broccoli:

• Cooked Malabar Spinach has 2.6 times more Calcium, 2.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.2 times more Manganese and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 2.8 times more Selenium and 1.4 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli contains 1.5 times more Energy and 2.5 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Fiber and Protein per 14 oz.
• Both Cooked Malabar Spinach as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.