Comparing Nutrients in 1 pound Frozen Spinach VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	9.2% 6.67g	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	1.13% 0.82g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	295% 2658μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	45.4% 0.59mg	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	164% 658μg	63.5% 254μg	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	27.7% 25mg	202% 182mg	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	87.7% 13mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	58.5% 585mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	17% 0.15mg	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	107% 8.57mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	44% 1mg	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	31.8% 222mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Spinach vs Cooked Chopped Frozen Broccoli:

• Unprepared Frozen Spinach has 11.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 2.2 times more Vitamin E and 4.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Vitamin B5 and 7.3 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Unprepared Frozen Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs Cooked Chopped Frozen Broccoli:

• Unprepared Frozen Spinach has 3.9 times more Calcium, 4.2 times more Copper, 3.1 times more Iron, 5.8 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium, 8.6 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach has 2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Fiber and Protein per 1 lb.
• Both Unprepared Frozen Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.