Comparing Nutrients in 1 pound Frozen Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Spinach	Broccoli	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	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	14.7% 19g	23% 30g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.45g	g per day for Men 19-50 years
Fiber	34.6% 13g	31% 11.8g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	295% 2658μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Broccoli	Recommended Dietary Allowance
Calcium	58.5% 585mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 405g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 18.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9, 3.7 times more Vitamin E and 3.7 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B3, 6.1 times more Vitamin B5 and 16.2 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Unprepared 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 Frozen Spinach vs Broccoli:

• Unprepared Frozen Spinach has 2.7 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 3.4 times more Manganese, 2.4 times more Selenium, 2.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Broccoli have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach has 1.3 times more Omega 3 and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Carbohydrate and 2.6 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Broccoli have similar amounts of Energy and Fiber per 1 lb.
• Both Unprepared Frozen Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.