Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	7.43% 9.66g	23% 30g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	16.7% 6.35g	31% 11.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	9.07% 36.3μg	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	80.6% 72.6mg	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	37% 5.58mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Calcium	21.8% 218mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	37.4% 3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	14.3% 100mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	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	32.4% 485mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 1.4 times more Vitamin B6, 1.6 times more Vitamin E and 2.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 7.9 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained New Zealand Spinach has 1.6 times more Copper, 1.5 times more Magnesium, 2.5 times more Manganese and 3.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3 times more Phosphorus, 3.1 times more Potassium, 2.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Broccoli have similar amounts of Calcium, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 2.8 times more Energy, 3.1 times more Carbohydrate, 6.8 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.