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Comparing Nutrients in 1 pound Frozen SpinachVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Frozen Spinach
40%
14%
46%
Cooked Chopped Frozen Broccoli
36%
3%
61%
1 lb ▼

Macro Nutrients

4.54%132kcal
Energy
4.38%127kcal
132 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.67%2.6g
Fat
0.56%0.54g
2.6 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.58%0.19g
Saturated Fat
0.26%0.082g
0.19 gvs0.082 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23.2%0.37g
Omega 3
12%0.19g
0.37 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g
Omega 6
0.35%0.059g
0 gvs0.059 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.7%19g
Carbohydrate
18.7%24.3g
19 gvs24.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.07%2.95g
Sugars
9.2%6.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.95 gvs6.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.13%0.82g
Fructose
NA
≤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]
0.82 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.1g
Glucose
NA
1.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.1g
Sucrose
NA
1.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.6%13g
Fiber
36%13.6g
13 gvs13.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.4%16.5g
Protein
25%14g
16.5 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

295%2658μg
Vitamin A
25.7%231μg
RAE, retinol activity equivalents
2658 μgvs231 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.5%0.43mg
Vitamin B1
20.8%0.25mg
Thiamine
0.43 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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78%1mg
Vitamin B2
28.3%0.37mg
Riboflavin
1 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.4%2.3mg
Vitamin B3
13%2.08mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs2.08 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.53%0.43mg
Vitamin B5
25%1.24mg
Pantothenic acid
0.43 mgvs1.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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60%0.78mg
Vitamin B6
45.4%0.59mg
Pyridoxine
0.78 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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164%658μg
Vitamin B9
63.5%254μg
Folates and Folic Acid
658 μgvs254 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27.7%25mg
Vitamin C
202%182mg
Ascorbic acid
25 mgvs182 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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87.7%13mg
Vitamin E
40%6mg
Tocopherols and Tocotrienols
13 mgvs6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1406%1687μg
Vitamin K
333%400μg
Phytomenadione or phylloquinone
1687 μgvs400 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

58.5%585mg
Calcium
15%150mg
585 mgvs150 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.6%0.65mg
Copper
17%0.15mg
0.65 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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107%8.57mg
Iron
34.6%2.77mg
8.57 mgvs2.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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81%340mg
Magnesium
14%59mg
340 mgvs59 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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139%3.2mg
Manganese
44%1mg
3.2 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.8%222mg
Phosphorus
31.8%222mg
222 mgvs222 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46%1569mg
Potassium
19%644mg
1569 mgvs644 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27.2μg
Selenium
5.77%3.18μg
27.2 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.4%336mg
Sodium
3.33%50mg
336 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.54mg
Zinc
11.5%1.27mg
2.54 mgvs1.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%409g
Water
11%411g
409 gvs411 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Frozen Spinach vs Cooked Chopped Frozen Broccoli:
Comparing minerals per 1 pound for Frozen Spinach vs Cooked Chopped Frozen Broccoli:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: