Comparing Nutrients in 1 pound Canned Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	12% 15.4g	23% 30g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	247% 2223μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	111% 445μg	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	72% 65mg	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	58.7% 8.8mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1745% 2094μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Broccoli	Recommended Dietary Allowance
Calcium	57.6% 576mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	130% 10.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	28.5% 200mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 15.8 times more Vitamin A, 1.6 times more Vitamin B9, 2.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin B1, 1.6 times more Vitamin B3, 12.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.2 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Spinach, Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Spinach vs Broccoli:

• Canned Spinach, Solids with Salt have 2.7 times more Calcium, 3.7 times more Copper, 3.2 times more Iron, 3.6 times more Magnesium, 2.8 times more Manganese and 9.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Phosphorus and 1.8 times more Selenium than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Spinach, Solids with Salt have 2.8 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Canned Spinach, Solids with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.