Comparing Nutrients in 5 ounces Broccoli Raab VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Broccoli Raab	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.65% 0.47g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8.72% 0.11mg	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	29.4% 118μg	20.6% 82.2μg	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	32% 28.6mg	21.3% 19mg	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	15.3% 2.3mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	18.3% 0.16mg	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	38% 3.03mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	30.4% 0.7mg	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	14.8% 103mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Spinach with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Canned Spinach with Liquids and Salt:

• 5 ounces of Broccoli Raab have 9 times more Vitamin B1, 1.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 3.1 times more Vitamin A and 1.7 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Broccoli Raab as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Canned Spinach with Liquids and Salt:

• 5 ounces of Broccoli Raab have 1.3 times more Calcium, 1.4 times more Iron, 2.3 times more Phosphorus and 1.8 times more Zinc than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 2.8 times more Copper, 2.5 times more Magnesium and 9.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Spinach with Liquids and Salt contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.5 times more Omega 3, 1.7 times more Fiber and 1.5 times more Protein than Canned Spinach with Liquids and Salt.
• Both Broccoli Raab and Canned Spinach with Liquids and Salt offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Broccoli Raab as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.