Comparing Nutrients in 1 pound Boiled Broccoli VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Boiled Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	261% 339g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	17% 12.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	127% 48g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	39% 349μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	113% 1.47mg	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	122% 490μg	54.4% 218μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	573% 687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	18% 181mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	188% 789mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	522% 12mg	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	43.4% 304mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	11% 405g	1.02% 38g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 3.3 times more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 8.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Spinach Spaghetti have similar amounts of Vitamin K per 1 lb.
• Both Boiled and Drained Broccoli as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Spinach Spaghetti :

• Boiled and Drained Broccoli has 10.7 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.5 times more Calcium, 8.2 times more Copper, 3.2 times more Iron, 8.3 times more Magnesium, 13.6 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 39.7 times more Selenium and 6.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Spinach Spaghetti have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.6 times more Omega 3 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 10.6 times more Energy, 3.8 times more Fat, 11.1 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 3.2 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.