Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Vinespinach	31%	11%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Vinespinach	Recommended Dietary Allowance
Energy	9.66% 280kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	26% 34g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Vinespinach	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	185% 2.4mg	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	140% 560μg	350% 1400μg	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	446% 401mg	1133% 1020mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Vinespinach	Recommended Dietary Allowance
Calcium	33% 330mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	119% 1.07mg	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	76.3% 6.1mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	320% 7.35mg	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	70% 490mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Vinespinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Vinespinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Vinespinach:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.2 times more Vitamin B5 than Vinespinach.
• While 1 kg of Raw Vinespinach contains 7.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Vinespinach provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Vinespinach have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Vinespinach:

• 1 kg of Raw Vinespinach contains 3.3 times more Calcium, 3.1 times more Copper, 2 times more Iron, 5 times more Magnesium, 3.3 times more Manganese, 3.6 times more Potassium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Vinespinach contain similar levels of Phosphorus and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Vinespinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.6 times more Carbohydrate and 1.7 times more Protein than Vinespinach.
• Both Boiled Chopped Frozen Broccoli as well as Raw Vinespinach provide inadequate amounts of Energy in one kilogram.