Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Broccoli Spears	Spinach	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.69% 0.12g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	24.8% 14g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Spinach	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	220% 880μg	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	344% 310mg	142% 127mg	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	41% 6.12mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Spinach	Recommended Dietary Allowance
Calcium	18.6% 186mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	65.5% 0.59mg	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	41% 3.27mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	177% 4.07mg	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	38.2% 268mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Spinach per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Spinach:

• 1 pound of Frozen Broccoli Spears has 3.7 times more Vitamin B5 and 2.4 times more Vitamin C than Spinach.
• While 1 lb of Raw Spinach contains 8.2 times more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 1.5 times more Vitamin E and 4.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Spinach:

• 1 pound of Frozen Broccoli Spears has 1.2 times more Phosphorus and 1.9 times more Selenium than Spinach.
• While 1 lb of Raw Spinach contains 2.4 times more Calcium, 3.6 times more Copper, 3.8 times more Iron, 4.9 times more Magnesium, 3.5 times more Manganese, 2.2 times more Potassium, 4.6 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spinach contain similar levels of Water per one pound.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Spinach.
• Both Frozen Broccoli Spears and Spinach offer comparable quantities of Omega 3 and Protein per one pound.
• Both Frozen Broccoli Spears as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in one pound.