Comparing Nutrients in 5 ounces Boiled Spinach VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	18.6% 0.24mg	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	51.7% 207μg	29.4% 118μg	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	15.4% 14mg	32% 28.6mg	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	19.7% 2.95mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Calcium	19.3% 193mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	24.3% 0.56mg	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	11.3% 79.4mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Boiled Spinach have 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 Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 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 and Drained Spinach.
• Both Boiled and Drained Spinach as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spinach have 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 Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.3 times more Phosphorus than Boiled and Drained Spinach.
• Both Boiled Spinach and Broccoli Raab 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 Boiled Spinach have 1.3 times more Carbohydrate than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.1 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled Spinach and Broccoli Raab offer comparable quantities of Fiber and Protein per five ounces.
• Both Boiled and Drained Spinach as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.