Comparing Nutrients in 5 ounces Spinach VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	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	0.57% 0.55g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	3.96% 5.15g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	74% 665μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	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	44.3% 40mg	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	19% 2.88mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	48% 3.84mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	9.92% 69.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	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: Spinach VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Spinach vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Spinach have 9.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 1.5 times more Vitamin E and 5.5 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 4.2 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Spinach.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Spinach 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 Spinach vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Spinach have 3 times more Calcium, 3.8 times more Copper, 4.4 times more Iron, 6.1 times more Magnesium, 4 times more Manganese, 3.9 times more Potassium, 7.2 times more Sodium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Spinach and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per five ounces.
• Both Raw Spinach as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spinach have 3.3 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Raw Spinach.
• Both Spinach and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per five ounces.
• Both Raw Spinach as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.