Comparing Nutrients in 14 ounces Boiled New Zealand Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	6.5% 8.45g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	14.6% 5.56g	27% 10.3g	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	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	7.94% 31.8μg	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	70.6% 63.5mg	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	32.5% 4.9mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	32.7% 2.6mg	36.2% 2.9mg	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	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	12.5% 87.3mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	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	28.3% 425mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 376g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 1.4 times more Vitamin B6, 1.6 times more Vitamin E and 2.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 7.9 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained New Zealand Spinach has 1.6 times more Copper, 1.5 times more Magnesium, 2.5 times more Manganese and 3.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3 times more Phosphorus, 3.1 times more Potassium, 2.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Broccoli have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli contains 2.8 times more Energy, 3.1 times more Carbohydrate, 6.8 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.