Comparing Nutrients in 1 kilogram Canned Spinach VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	26% 34g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	50% 28g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	544% 4900μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	245% 980μg	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	159% 143mg	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	129% 19.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3847% 4616μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	127% 1270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	288% 23mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	260% 5.97mg	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	63% 440mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 918g	24% 893g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 6.4 times more Vitamin A, 1.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Vitamin B1, 1.4 times more Vitamin B3, 13.1 times more Vitamin B5, 2 times more Vitamin B6 and 4.5 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Canned Spinach, Solids with Salt 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 Canned Spinach vs Boiled Broccoli:

• Canned Spinach, Solids with Salt have 3.2 times more Calcium, 3 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese and 7.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Phosphorus than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Broccoli have similar amounts of Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Spinach, Solids with Salt have 1.5 times more Omega 3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Energy, 2.1 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.