Comparing Nutrients in 5 ounces Canned Spinach VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	77% 695μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	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	34.7% 139μg	20% 79.4μg	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	22.5% 20.3mg	63% 57mg	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	18.3% 2.75mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	545% 654μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	5.35% 0.048mg	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	40.8% 3.26mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	13.7% 0.32mg	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	8.9% 62.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Spinach vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Canned Spinach have 9.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B9, 1.5 times more Vitamin E and 5.2 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.4 times more Vitamin B1, 5.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.8 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Spinach, Solids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Spinach vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Canned Spinach have 3.8 times more Calcium, 5.3 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 2.7 times more Manganese, 2.4 times more Potassium, 2 times more Selenium, 29.3 times more Sodium and 1.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Canned Spinach and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Spinach have 4.2 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per five ounces.
• Both Canned Spinach, Solids with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.