Comparing Nutrients in 1 pound Broccoli Raab VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	4.07% 2.95g	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	1.06% 0.77g	1.13% 0.82g	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	% 0.45g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 1.1g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	34.6% 13g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	66% 594μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	60% 0.78mg	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	94% 376μg	164% 658μg	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	102% 92mg	27.7% 25mg	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	49% 7.35mg	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Calcium	49% 490mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	72.6% 0.65mg	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	121% 9.7mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	139% 3.2mg	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	47.3% 331mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Spinach per 1 lb

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

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

• 1 pound of Broccoli Raab has 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.7 times more Vitamin C than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 4.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Spinach provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 1.5 times more Phosphorus and 1.4 times more Zinc than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 3.4 times more Copper, 3.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 6 times more Selenium and 2.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Spinach contain similar levels of Calcium, Iron and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 2.3 times more Omega 3 than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Spinach offer comparable quantities of Fiber and Protein per one pound.
• Both Raw Broccoli Raab as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one pound.