Comparing Nutrients in 5 ounces Boiled Broccoli VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Broccoli	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0% 0g	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	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.3g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	14% 5.24g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	15% 0.19mg	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	43% 172μg	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	3.46% 3.1mg	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	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	25.4% 0.23mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B3, 8.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 29.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 7.8 times more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin E and 3.8 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Broccoli has 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.8 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 3.7 times more Manganese, 3.4 times more Selenium and 7.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.4 times more Omega 3, 1.5 times more Carbohydrate, 2.7 times more Sugars and 8.2 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy and Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.