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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0% 0g	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	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.24g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	5.8% 58mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	25.4% 0.23mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Chopped Or Leaf Frozen Spinach per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 31 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 10.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B9, 2.6 times more Vitamin E and 5.3 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3.7 times more Calcium, 4.5 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 2.9 times more Selenium, 5.7 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Phosphorus, Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2.9 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.