Comparing Nutrients in 1 pound Boiled Spinach VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.94% 13g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	24% 13.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	264% 2377μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	59.7% 0.78mg	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	166% 662μg	94% 376μg	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	49.4% 44.5mg	102% 92mg	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	63% 9.43mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Calcium	61.7% 617mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	78% 1.8mg	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	36.3% 254mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 414g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spinach versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Spinach has 4 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.1 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach vs Broccoli Raab:

• 1 pound of Boiled Spinach has 1.3 times more Calcium, 4.1 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 2.4 times more Manganese, 2.4 times more Potassium, 1.5 times more Selenium and 2.1 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Phosphorus than Boiled and Drained Spinach.
• Both Boiled Spinach and Broccoli Raab contain similar levels of Zinc and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 1.3 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.1 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled Spinach and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• Both Boiled and Drained Spinach as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.