Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Spinach	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.94% 0.33g	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	26% 34g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	5.5% 4g	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	63% 24g	38g per day for Men 19-50 years
Protein	50% 28g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Spinach	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	544% 4900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	77% 1mg	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	245% 980μg	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	159% 143mg	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	129% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	3847% 4616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Spinach	Recommended Dietary Allowance
Calcium	56% 560mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	200% 1.8mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	260% 5.97mg	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	71.4% 500mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Spinach per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 3.3 times more Vitamin B1, 1.2 times more Vitamin B3, 5.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.9 times more Vitamin C than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 9.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9, 1.6 times more Vitamin E and 5.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 2 times more Selenium than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 2.3 times more Calcium, 4.7 times more Copper, 2.8 times more Iron, 4.2 times more Magnesium, 2 times more Manganese, 1.6 times more Potassium and 13.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Spinach contain similar levels of Phosphorus, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.4 times more Carbohydrate and 1.3 times more Fiber than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 1.7 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Spinach offer comparable quantities of Protein per one kilogram.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.