Comparing Nutrients in 1 pound Broccoli VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Vinespinach	31%	11%	58%

Macro Nutrients

	Broccoli	Vinespinach	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	12% 15.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Vinespinach	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	83.7% 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	71.4% 286μg	159% 635μg	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	450% 405mg	514% 463mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Vinespinach	Recommended Dietary Allowance
Calcium	21.3% 213mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	54% 0.49mg	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	41.4% 3.3mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	145% 3.33mg	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	42.8% 299mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Vinespinach:

• Raw Broccoli has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 10.8 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains 12.9 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Vinespinach have similar amounts of Vitamin C per 1 lb.
• Both Raw Broccoli as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Vinespinach:

• Raw Broccoli has 1.3 times more Phosphorus, 3.1 times more Selenium and 1.4 times more Sodium than Raw Vinespinach.
• While Raw Vinespinach contains 2.3 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 3.5 times more Manganese and 1.6 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Raw Vinespinach have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.8 times more Energy, 2 times more Carbohydrate and 1.6 times more Protein than Raw Vinespinach.
• Both Raw Broccoli as well as Raw Vinespinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.