Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.14% 0.024g	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	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.84% 0.61g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	26.4% 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	29.4% 118μg	51.7% 207μg	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	15.4% 14mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Calcium	15.3% 153mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	57.6% 1.33mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Boiled Spinach:

• 5 ounces of Broccoli Raab have 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.1 times more Vitamin C than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 4 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Spinach:

• 5 ounces of Broccoli Raab have 1.3 times more Phosphorus than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 1.3 times more Calcium, 4.1 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 2.4 times more Manganese, 2.4 times more Potassium, 1.5 times more Selenium and 2.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Spinach contain similar levels of Zinc 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 2.1 times more Omega 3 than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Spinach offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.