Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	21% 27g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	55.3% 21g	38g per day for Men 19-50 years
Protein	50% 28g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	66% 0.86mg	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	168% 670μg	285% 1140μg	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	627% 564mg	65.6% 59mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	56% 560mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	123% 1.1mg	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	101% 8.1mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	111% 2.55mg	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	71.4% 500mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 925g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.6 times more Vitamin C than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Malabar Spinach have similar amounts of Vitamin A per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Phosphorus, 3.1 times more Selenium and 1.6 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 2.2 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Malabar Spinach have similar amounts of Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Carbohydrate and 1.4 times more Fiber than Cooked Malabar Spinach.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Malabar Spinach have similar amounts of Protein per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Malabar Spinach have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.