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

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	34.5% 13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	61% 0.79mg	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	7.94% 31.8μg	107% 429μg	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	70.6% 63.5mg	286% 258mg	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	32.5% 4.9mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	32.7% 2.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	33.5% 0.77mg	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	12.5% 87.3mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 376g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 2.1 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 13.5 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 14 oz.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained New Zealand Spinach has 1.3 times more Copper, 1.5 times more Magnesium, 2.7 times more Manganese and 2.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli contains 2.9 times more Energy, 2.1 times more Omega 3, 3.4 times more Carbohydrate, 5.6 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.