Comparing Nutrients in 5 ounces Cooked Malabar Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.95% 3.84g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	9.13% 82.2μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.97% 1.1mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	19% 0.25mg	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	40.4% 162μg	22.3% 89.3μg	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	9.3% 8.36mg	140% 126mg	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	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Broccoli	Recommended Dietary Allowance
Calcium	17.6% 176mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	7.7% 0.069mg	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	26.2% 2.1mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	13% 0.3mg	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	7.3% 51mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Malabar Spinach vs Broccoli:

• Cooked Malabar Spinach has 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Vitamin B5, 2 times more Vitamin B6 and 15.1 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Cooked Malabar Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Malabar Spinach vs Broccoli:

• Cooked Malabar Spinach has 2.6 times more Calcium, 2.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.2 times more Manganese and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 2.8 times more Selenium and 1.4 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli contains 1.5 times more Energy and 2.5 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Broccoli have similar amounts of Fiber and Protein per 5 oz.
• Both Cooked Malabar Spinach as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.