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

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	16.8% 0.15mg	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	32.7% 2.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 376g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 1.8 times more Vitamin B6 and 3.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 8.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 14 oz.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained New Zealand Spinach has 2 times more Copper, 1.8 times more Magnesium, 1.8 times more Manganese and 4.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium and 1.5 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared contains 1.9 times more Omega 3, 2.2 times more Carbohydrate, 5.4 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.