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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.24g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	16.7% 167mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Cooked Broccoli Raab have 2.2 times more Vitamin B1, 4.6 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B9, 1.4 times more Vitamin E and 2.1 times more Vitamin K than Cooked Broccoli Raab.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Cooked Broccoli Raab have 1.6 times more Phosphorus than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 4.2 times more Selenium and 1.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.8 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Protein per five ounces.
• Both Cooked Broccoli Raab as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.