Comparing Nutrients in 14 ounces Frozen Spinach VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	8.05% 5.83g	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	0.99% 0.71g	NA	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	258% 2326μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	144% 575μg	55.6% 222μg	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	24.3% 22mg	177% 159mg	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	76.7% 11.5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	51% 512mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	15% 0.13mg	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	94% 7.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	38.5% 0.89mg	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	27.8% 194mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.73% 360g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 11.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 2.2 times more Vitamin E and 4.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Vitamin B5 and 7.3 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Unprepared Frozen Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Spinach vs Cooked Chopped Frozen Broccoli:

• Unprepared Frozen Spinach has 3.9 times more Calcium, 4.2 times more Copper, 3.1 times more Iron, 5.8 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium, 8.6 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Spinach has 2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Fiber and Protein per 14 oz.
• Both Unprepared Frozen Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.