Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Spinach Spaghetti	Boiled Broccoli	Recommended Dietary Allowance
Energy	128% 3720kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	37.5% 27g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	279% 106g	87% 33g	38g per day for Men 19-50 years
Protein	238% 134g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	154% 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	120% 480μg	270% 1080μg	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	0% 0mg	721% 649mg	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	49.3% 7.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Boiled Broccoli	Recommended Dietary Allowance
Calcium	58% 580mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	266% 21.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	84.3% 1.94mg	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	474% 3320mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spinach Spaghetti vs Boiled Broccoli:

• Dry Spinach Spaghetti has 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 8.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Boiled and Drained Broccoli have similar amounts of Vitamin K per 1 kg.
• Both Dry Spinach Spaghetti as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach Spaghetti vs Boiled Broccoli:

• Dry Spinach Spaghetti has 1.5 times more Calcium, 8.2 times more Copper, 3.2 times more Iron, 8.3 times more Magnesium, 13.6 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 39.7 times more Selenium and 6.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.7 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Boiled and Drained Broccoli have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 10.6 times more Energy, 3.8 times more Fat, 11.1 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 3.2 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.