Comparing Nutrients in 1 kilogram Frozen Spinach VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10% 290kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	41% 53.5g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	20.3% 14.7g	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	2.5% 1.8g	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	79% 30g	38g per day for Men 19-50 years
Protein	65% 36.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	651% 5860μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	363% 1450μg	235% 940μg	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	61% 55mg	759% 683mg	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	193% 29mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	129% 1290mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	40% 0.36mg	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	236% 19mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	111% 2.56mg	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	70% 490mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Spinach versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Spinach has 10.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.6 times more Vitamin B5 and 12.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Spinach vs Frozen Broccoli Spears:

• 1 kilogram of Frozen Spinach has 3.1 times more Calcium, 4 times more Copper, 2.6 times more Iron, 4.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 3.2 times more Selenium, 4.4 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Broccoli Spears contains 1.5 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per one kilogram.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.