Comparing Nutrients in 1 pound Boiled Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Spinach	Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	23% 30g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	24% 13.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	264% 2377μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Broccoli	Recommended Dietary Allowance
Calcium	61.7% 617mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 16.9 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, 2.7 times more Vitamin E and 4.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B3, 4 times more Vitamin B5 and 9.1 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained 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 Spinach vs Broccoli:

• Boiled and Drained Spinach has 2.9 times more Calcium, 3.6 times more Copper, 4.9 times more Iron, 4.1 times more Magnesium, 4.5 times more Manganese, 1.5 times more Potassium, 2.1 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Selenium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Broccoli have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Spinach has 1.5 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 1.8 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.