Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	23% 30g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.45g	g per day for Men 19-50 years
Fiber	44% 16.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	32.5% 18g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	304% 2735μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Calcium	69.4% 694mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chopped Or Leaf Frozen Spinach vs Broccoli:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 19.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 4.5 times more Vitamin E and 5.3 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 40.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen 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 Chopped Or Leaf Frozen Spinach vs Broccoli:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.3 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 3.4 times more Manganese, 2.2 times more Selenium and 2.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.