Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Frozen Broccoli Spears	Canned Spinach	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.78% 0.57g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Spinach	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11% 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	33.3% 133μg	34.7% 139μg	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	108% 97mg	22.5% 20.3mg	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	12.8% 1.9mg	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Spinach	Recommended Dietary Allowance
Calcium	5.8% 58mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	28.3% 0.26mg	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	12.8% 1.02mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	36.8% 0.85mg	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	12% 83.6mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Canned Spinach:

• 5 ounces of Frozen Broccoli Spears have 4.5 times more Vitamin B1, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.8 times more Vitamin C than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 8.6 times more Vitamin A, 1.4 times more Vitamin E and 4.6 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Spinach provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Broccoli Spears as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Canned Spinach:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Phosphorus and 1.4 times more Selenium than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 3.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 4.8 times more Magnesium, 2.3 times more Manganese, 1.4 times more Potassium, 18.9 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Spinach contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 1.4 times more Omega 3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Spinach offer comparable quantities of Protein per five ounces.
• Both Frozen Broccoli Spears as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.