Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Boiled Broccoli	Boiled Spinach	Recommended Dietary Allowance
Energy	12% 350kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	29% 37.5g	130g per day for Men 19-50 years
Sugars	19% 14g	5.93% 4.3g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	42.5% 24g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	186% 2.42mg	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	270% 1080μg	365% 1460μg	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	721% 649mg	109% 98mg	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	97% 14.5mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Spinach	Recommended Dietary Allowance
Calcium	40% 400mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	9.45% 378μg	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	83.8% 6.7mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	407% 9.35mg	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	96% 670mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	24% 893g	24.7% 912g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Spinach:

• Boiled and Drained Broccoli has 4.2 times more Vitamin B5 and 6.6 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 6.8 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 3.5 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Spinach have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Spinach:

• Boiled and Drained Spinach contains 3.4 times more Calcium, 2.9 times more Copper, 5.3 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 1.6 times more Potassium, 1.7 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Spinach have similar amounts of Phosphorus, Selenium and Water per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.5 times more Energy, 1.3 times more Omega 3, 1.9 times more Carbohydrate, 3.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Spinach.
• Both Boiled and Drained Broccoli and Boiled and Drained Spinach have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.