Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.61% 0.1g	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	10% 13.2g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.06% 1.5g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	39% 349μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	28% 0.36mg	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	65.8% 263μg	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	68% 61.2mg	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	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	58.5% 0.53mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	97% 2.24mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Spinach with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Canned Spinach with Liquids:

• 1 pound of Boiled Broccoli has 3.5 times more Vitamin B1, 2 times more Vitamin B3, 16.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 5.2 times more Vitamin A and 2.7 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Spinach with Liquids provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• 1 pound of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Broccoli as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Canned Spinach with Liquids:

• 1 pound of Boiled Broccoli has 2.1 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Selenium than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 2.1 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese and 1.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Spinach with Liquids contain similar levels of Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 2.5 times more Carbohydrate and 1.5 times more Fiber than Canned Spinach with Liquids.
• Both Boiled Broccoli and Canned Spinach with Liquids offer comparable quantities of Omega 3 and Protein per one pound.
• Both Boiled and Drained Broccoli as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.