Comparing Nutrients in 1 pound Cooked Malabar Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	61% 0.79mg	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	129% 517μg	71.4% 286μg	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	29.7% 26.8mg	450% 405mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Calcium	56.2% 562mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	24.7% 0.22mg	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	84% 6.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	41.4% 0.95mg	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	23.3% 163mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 405g	3700g per day for Men 19-50 years

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

• Cooked Malabar Spinach has 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Vitamin B5, 2 times more Vitamin B6 and 15.1 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Malabar Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Malabar Spinach vs Broccoli:

• Cooked Malabar Spinach has 2.6 times more Calcium, 2.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.2 times more Manganese and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 2.8 times more Selenium and 1.4 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 1.5 times more Energy and 2.5 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Cooked Malabar Spinach as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.