Comparing Nutrients in 1 kilogram Boiled Broccoli VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Broccoli	Spinach	Recommended Dietary Allowance
Energy	12% 350kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.53% 0.26g	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	28% 36.3g	130g per day for Men 19-50 years
Sugars	19% 14g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.7g	g per day for Men 19-50 years
Fiber	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	42.5% 24g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spinach	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Spinach	Recommended Dietary Allowance
Calcium	40% 400mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	390% 8.97mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 893g	24.7% 914g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 9.5 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Spinach.
• While Raw Spinach contains 6.1 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9, 1.4 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Spinach have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Spinach:

• Boiled and Drained Broccoli has 1.4 times more Phosphorus and 1.6 times more Selenium than Raw Spinach.
• While Raw Spinach contains 2.5 times more Calcium, 2.1 times more Copper, 4 times more Iron, 3.8 times more Magnesium, 4.6 times more Manganese, 1.9 times more Potassium and 1.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Spinach have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.5 times more Energy, 2 times more Carbohydrate, 3.3 times more Sugars, 4.9 times more Fructose and 1.5 times more Fiber than Raw Spinach.
• Both Boiled and Drained Broccoli and Raw Spinach have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.