Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.2% 2.3g	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	NA	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	36% 13.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	25% 14g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	47.5% 0.62mg	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	34% 136μg	137% 549μg	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	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	23% 231mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	141% 3.25mg	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	35.6% 249mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Chopped Or Leaf Frozen Spinach per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 pound of Boiled Spears Frozen Broccoli has 3.7 times more Vitamin B5 and 18.2 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 11.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4 times more Vitamin B9, 2.7 times more Vitamin E and 6.1 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3 times more Calcium, 3.7 times more Copper, 3.2 times more Iron, 4.1 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium, 2.9 times more Selenium, 4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Phosphorus and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 2.9 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 8.8 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one pound.