Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	37% 48g	51% 66.4g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	1.24% 0.9g	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	% 2g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 1g	g per day for Men 19-50 years
Fiber	97% 37g	68.4% 26g	38g per day for Men 19-50 years
Protein	71.6% 40g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	670% 6030μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	303% 1210μg	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	24.4% 22mg	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	236% 35.4mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Calcium	153% 1530mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	245% 19.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	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	71.4% 500mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 889g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach vs Broccoli:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 19.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 4.5 times more Vitamin E and 5.3 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 40.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chopped Or Leaf Frozen Spinach vs Broccoli:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.3 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 3.4 times more Manganese, 2.2 times more Selenium and 2.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.