Comparing Nutrients in 5 ounces Boiled Broccoli VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Boiled Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	81.6% 106g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	5.3% 3.86g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	35.2% 0.46mg	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	38.3% 153μg	17% 68μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	78.6% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	58.7% 247mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	163% 3.75mg	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	13.6% 95mg	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Spinach Spaghetti :

• Boiled and Drained Broccoli has 3.3 times more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 8.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Spinach Spaghetti have similar amounts of Vitamin K per 5 oz.
• Both Boiled and Drained Broccoli as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Spinach Spaghetti :

• Boiled and Drained Broccoli has 10.7 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.5 times more Calcium, 8.2 times more Copper, 3.2 times more Iron, 8.3 times more Magnesium, 13.6 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 39.7 times more Selenium and 6.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Spinach Spaghetti have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.6 times more Omega 3 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 10.6 times more Energy, 3.8 times more Fat, 11.1 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 3.2 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.