Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	NA	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.1% 4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	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	23.7% 95μg	4.25% 17μg	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	89% 80mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	32.3% 0.29mg	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	14.4% 1.15mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	93% 2.13mg	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	10% 71mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	2.4% 82.2mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cooked Spinach Spaghetti:

• Frozen Chopped Broccoli, Unprepared has 6.5 times more Vitamin A, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.8 times more Vitamin B1 and 3.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Spinach Spaghetti have similar amounts of Vitamin B2 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cooked Spinach Spaghetti:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Calcium, 3.7 times more Potassium, 1.7 times more Sodium and 1.3 times more Water than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 5.4 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 5.1 times more Manganese, 2.2 times more Phosphorus, 7.9 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 3.5 times more Omega 3 than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 5 times more Energy, 7.3 times more Omega 6, 5.5 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.