Comparing Nutrients in 14 ounces Canned Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	10.4% 13.5g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	20% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	216% 1945μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	97% 389μg	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	63% 56.8mg	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	51.3% 7.7mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1527% 1832μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Calcium	50.4% 504mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	114% 9.13mg	36.2% 2.9mg	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	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	25% 175mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.58% 354g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 15.8 times more Vitamin A, 1.6 times more Vitamin B9, 2.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin B1, 1.6 times more Vitamin B3, 12.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.2 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Spinach, Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Spinach vs Broccoli:

• Canned Spinach, Solids with Salt have 2.7 times more Calcium, 3.7 times more Copper, 3.2 times more Iron, 3.6 times more Magnesium, 2.8 times more Manganese and 9.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Phosphorus and 1.8 times more Selenium than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach, Solids with Salt have 2.8 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Fiber and Protein per 14 oz.
• Both Canned Spinach, Solids with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.