Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled New Zealand Spinach	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.14% 120kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	24% 31g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	23.2% 13g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	169% 2.2mg	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	20% 80μg	178% 710μg	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	178% 160mg	411% 370mg	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	82% 12.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	48% 480mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	83.3% 0.75mg	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	82.5% 6.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	165% 3.8mg	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	31.4% 220mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled New Zealand Spinach versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled New Zealand Spinach vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5, 8.9 times more Vitamin B9, 2.3 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin K per one kilogram.
• Both Boiled and Drained New Zealand Spinach as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach vs Cooked Broccoli Raab:

• 1 kilogram of Boiled New Zealand Spinach has 1.4 times more Manganese and 1.9 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.5 times more Calcium, 1.9 times more Iron, 3.7 times more Phosphorus, 3.4 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Broccoli Raab contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Broccoli Raab contains 3.6 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Boiled and Drained New Zealand Spinach.
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Boiled and Drained New Zealand Spinach as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.