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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.3g	g per day for Men 19-50 years
Fiber	10% 3.83g	14% 5.24g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	15.3% 153mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 126g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Broccoli Raab have 2.1 times more Vitamin B1, 2.8 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 9.2 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 4.6 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9, 2.2 times more Vitamin E and 2.4 times more Vitamin K than Raw Broccoli Raab.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw 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 Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Broccoli Raab have 1.5 times more Phosphorus and 1.6 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.4 times more Calcium, 3.8 times more Copper, 3.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Potassium, 5.5 times more Selenium and 2.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Iron and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2 times more Omega 3, 1.7 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.