Comparing Nutrients in 14 ounces Canned Spinach VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	10.4% 13.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	216% 1945μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	97% 389μg	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	63% 56.8mg	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	51.3% 7.7mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1527% 1832μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50.4% 504mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	114% 9.13mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	25% 175mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.57% 354g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 6.4 times more Vitamin A, 1.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Vitamin B1, 1.4 times more Vitamin B3, 13.1 times more Vitamin B5, 2 times more Vitamin B6 and 4.5 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Canned Spinach, Solids with Salt 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 Canned Spinach vs Boiled Broccoli:

• Canned Spinach, Solids with Salt have 3.2 times more Calcium, 3 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese and 7.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Phosphorus than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Broccoli have similar amounts of Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach, Solids with Salt have 1.5 times more Omega 3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Energy, 2.1 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.