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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	22.5% 29g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	42% 16g	38g per day for Men 19-50 years
Protein	50.4% 28g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	47% 470mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 932g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.9 times more Vitamin B1, 2.4 times more Vitamin B3, 15.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.6 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 13 times more Vitamin A, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 2.1 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.8 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 2.3 times more Manganese and 9.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.8 times more Energy, 2.3 times more Carbohydrate, 5.2 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.9 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.