Comparing Nutrients in 1 kilogram Canned Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	51% 66.4g	130g per day for Men 19-50 years
Sugars	5.5% 4g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	50% 28g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	544% 4900μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3847% 4616μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Calcium	127% 1270mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	54.4% 0.49mg	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	288% 23mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	37.3% 4.1mg	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 Broccoli:

• Canned Spinach, Solids with Salt have 15.8 times more Vitamin A, 1.6 times more Vitamin B9, 2.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin B1, 1.6 times more Vitamin B3, 12.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.2 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Spinach, Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Spinach vs Broccoli:

• Canned Spinach, Solids with Salt have 2.7 times more Calcium, 3.7 times more Copper, 3.2 times more Iron, 3.6 times more Magnesium, 2.8 times more Manganese and 9.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Phosphorus and 1.8 times more Selenium than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Spinach, Solids with Salt have 2.8 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Canned Spinach, Solids with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.