Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	13% 17g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	2.7% 1.95g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	31% 17.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	114% 1030μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	84.4% 1.1mg	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	80.5% 322μg	166% 662μg	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	186% 168mg	49.4% 44.5mg	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	76.5% 11.5mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Calcium	53.5% 535mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.3% 171μg	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	72% 5.76mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	184% 4.24mg	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	53% 372mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Spinach per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled Spinach:

• 1 pound of Cooked Broccoli Raab has 1.8 times more Vitamin B1, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin C and 1.2 times more Vitamin E than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 2.3 times more Vitamin A, 1.7 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.9 times more Vitamin K than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Spinach provide similar amounts of Vitamin B6 per one pound.
• Both Cooked Broccoli Raab as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled Spinach:

• 1 pound of Cooked Broccoli Raab has 1.5 times more Phosphorus than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 2.3 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 1.4 times more Potassium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Spinach contain similar levels of Calcium, Selenium, Sodium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.2 times more Omega 3 and 1.3 times more Protein than Boiled Spinach.
• Both Cooked Broccoli Raab and Boiled Spinach offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Cooked Broccoli Raab as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one pound.