Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled New Zealand Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.66g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	45.4% 0.59mg	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	9.07% 36.3μg	63.5% 254μg	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	80.6% 72.6mg	202% 182mg	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	37% 5.58mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.8% 218mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	17% 0.15mg	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	37.4% 3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	44% 1mg	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	14.3% 100mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled New Zealand Spinach vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained New Zealand Spinach has 1.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.3 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin B1, 7 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled New Zealand Spinach vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained New Zealand Spinach has 1.5 times more Calcium, 2.3 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 9.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained New Zealand Spinach has 1.3 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Carbohydrate, 5.9 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.