Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.56% 1.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25% 14g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	82.7% 1.08mg	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	63.5% 254μg	9.07% 36.3μg	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	202% 182mg	80.6% 72.6mg	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	40% 6mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	15% 150mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39% 0.35mg	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	34.6% 2.77mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	104% 2.4mg	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	31.8% 222mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled New Zealand Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Boiled New Zealand Spinach:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Vitamin B1, 7 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 1.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.3 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled New Zealand Spinach provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled New Zealand Spinach:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Phosphorus and 1.4 times more Potassium than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 1.5 times more Calcium, 2.3 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese and 9.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled New Zealand Spinach contain similar levels of Iron, Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Carbohydrate, 5.9 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 1.3 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.