Comparing Nutrients in 1 pound New Zealand Spinach VS Broccoli

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	8.72% 11.3g	23% 30g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	18% 6.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	17% 68μg	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	151% 136mg	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	43% 6.44mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Calcium	26.3% 263mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	45.4% 3.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	18% 127mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 405g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach has 1.7 times more Vitamin B6, 1.8 times more Vitamin E and 3.3 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B9 and 3 times more Vitamin C than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Raw 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 New Zealand Spinach vs Broccoli:

• Raw New Zealand Spinach has 1.2 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 3 times more Manganese and 3.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Phosphorus, 2.4 times more Potassium and 3.6 times more Selenium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 2.4 times more Energy, 2.7 times more Carbohydrate, 5.9 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Raw New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.