Comparing Nutrients in 1 kilogram Boiled Spinach VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	29% 37.5g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	53% 29.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	582% 5240μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	136% 1360mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	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	80% 560mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.7% 912g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 6.8 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 3.5 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.2 times more Vitamin B5 and 6.6 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Boiled Broccoli:

• Boiled and Drained Spinach has 3.4 times more Calcium, 2.9 times more Copper, 5.3 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 1.6 times more Potassium, 1.7 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Spinach and Boiled and Drained Broccoli have similar amounts of Phosphorus, Selenium and Water per 1 kg.
• Both Boiled and Drained Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Spinach has 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Energy, 1.3 times more Omega 3, 1.9 times more Carbohydrate, 3.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.