Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Frozen Broccoli Spears	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	10% 290kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.35% 0.23g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.55% 3.3g	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	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	42% 16g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	61.5% 0.8mg	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	235% 940μg	145% 580μg	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	759% 683mg	150% 135mg	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	90% 13.5mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	41% 410mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	129% 1.16mg	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	90% 7.2mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	214% 4.93mg	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	84.3% 590mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Spinach with Liquids and Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Canned Spinach with Liquids and Salt:

• 1 kilogram of Frozen Broccoli Spears has 4 times more Vitamin B1, 1.7 times more Vitamin B3, 6.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids with Salt contains 7.1 times more Vitamin A and 3.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Frozen Broccoli Spears as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Canned Spinach with Liquids and Salt:

• 1 kilogram of Frozen Broccoli Spears has 1.8 times more Phosphorus and 1.6 times more Selenium than Canned Spinach with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids with Salt contains 2 times more Calcium, 3.2 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese and 18.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Spinach with Liquids and Salt contain similar levels of Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.8 times more Carbohydrate, 4.5 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Canned Spinach with Liquids and Salt.
• Both Frozen Broccoli Spears and Canned Spinach with Liquids and Salt offer comparable quantities of Omega 3 per one kilogram.
• Both Frozen Broccoli Spears as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.