Comparing Nutrients in 14 ounces Spinach Spaghetti VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Spinach Spaghetti	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	51% 1476kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	6.42% 6.23g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	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	228% 297g	14.6% 19g	130g per day for Men 19-50 years
Sugars	15% 10.8g	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	111% 42g	31.3% 12g	38g per day for Men 19-50 years
Protein	95% 53g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	47.6% 191μg	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	0% 0mg	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	19.6% 2.94mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	501% 601μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	106% 8.45mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	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	188% 1318mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.89% 33g	9.8% 363g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has 7 times more Vitamin B1, 2 times more Vitamin B2, 9.7 times more Vitamin B3, 4.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti 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 Spinach Spaghetti vs Frozen Chopped Broccoli:

• Dry Spinach Spaghetti has 13.1 times more Copper, 2.6 times more Iron, 9.7 times more Magnesium, 9 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 22.7 times more Selenium, 1.5 times more Sodium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Spinach Spaghetti has 14.3 times more Energy, 5.4 times more Fat, 18.3 times more Omega 6, 15.7 times more Carbohydrate, 2 times more Sugars, 3.5 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.