Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Vinespinach	31%	11%	58%

Macro Nutrients

	Frozen Chopped Broccoli	Vinespinach	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	3.7% 4.8g	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	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Vinespinach	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	63% 567μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26% 0.34mg	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	49.6% 198μg	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	161% 145mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	45.3% 1.04mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Vinespinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Vinespinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Vinespinach:

• 5 ounces of Frozen Chopped Broccoli have 5.3 times more Vitamin B5 than Vinespinach.
• While 5 oz of Raw Vinespinach contain 7.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Vinespinach provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Vinespinach have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Vinespinach:

• 5 ounces of Frozen Chopped Broccoli have 3.5 times more Selenium than Vinespinach.
• While 5 oz of Raw Vinespinach contain 1.9 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 2.5 times more Manganese and 2.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Vinespinach contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Vinespinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Carbohydrate and 1.6 times more Protein than Vinespinach.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Vinespinach provide inadequate amounts of Energy in five ounces.