Comparing Nutrients in 5 ounces Frozen Spinach VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 5.97g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	92% 831μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	51.4% 206μg	33.3% 133μg	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	8.66% 7.8mg	108% 97mg	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	27.4% 4.1mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	439% 527μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18.3% 183mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	5.67% 0.051mg	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	33.5% 2.68mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	15.8% 0.36mg	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	9.92% 69.5mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Spinach vs Frozen Broccoli Spears:

• 5 ounces of Frozen Spinach have 10.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.6 times more Vitamin B5 and 12.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Spinach vs Frozen Broccoli Spears:

• 5 ounces of Frozen Spinach have 3.1 times more Calcium, 4 times more Copper, 2.6 times more Iron, 4.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 3.2 times more Selenium, 4.4 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Broccoli Spears contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per five ounces.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.