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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	4.07% 118kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 430g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Boiled New Zealand Spinach:

• 1 pound of Frozen Chopped Broccoli has 1.8 times more Vitamin B1, 1.2 times more Vitamin B3, 8.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 1.8 times more Vitamin B6 and 3.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled New Zealand Spinach provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per one pound.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Boiled New Zealand Spinach:

• 1 pound of Frozen Chopped Broccoli has 1.2 times more Iron, 2.3 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium and 1.5 times more Zinc than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 2 times more Copper, 1.8 times more Magnesium, 1.8 times more Manganese and 4.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled New Zealand Spinach contain similar levels of Calcium and Water per one pound.
• 1 pound of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.9 times more Omega 3, 2.2 times more Carbohydrate, 2.1 times more Fiber and 2.2 times more Protein than Boiled New Zealand Spinach.
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.