Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.11g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.34% 3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	22% 0.28mg	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	20.6% 82.2μg	38.3% 153μg	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	21.3% 19mg	102% 92mg	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% 2.27mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.8% 118mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	28% 2.24mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	12% 0.27mg	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	6.48% 45.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Boiled Broccoli:

• Canned Spinach Solids and Liquids have 5.2 times more Vitamin A and 2.7 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Vitamin B1, 2 times more Vitamin B3, 16.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 5 oz.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Boiled Broccoli:

• Canned Spinach Solids and Liquids have 2.1 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese and 1.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Selenium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli contains 1.8 times more Energy, 2.5 times more Carbohydrate, 4.2 times more Sugars and 1.5 times more Fiber than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Omega 3 and Protein per 5 oz.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.