Comparing Nutrients in 5 ounces Spinach VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Spinach	Broccoli Raab	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	3.96% 5.15g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.16g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	74% 665μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	18.6% 0.24mg	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	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	44.3% 40mg	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% 2.88mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	9.92% 69.5mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Spinach vs Broccoli Raab:

• 5 ounces of Spinach have 3.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B9, 1.4 times more Vitamin C, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B3 and 5 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Broccoli Raab provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw 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 Spinach vs Broccoli Raab:

• 5 ounces of Spinach have 3.1 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 2.3 times more Manganese, 2.8 times more Potassium and 2.4 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.5 times more Phosphorus and 1.5 times more Zinc than Raw Spinach.
• Both Spinach and Broccoli Raab contain similar levels of Calcium and Water per five ounces.
• Both Raw Spinach as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spinach have 1.3 times more Carbohydrate than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Omega 3 than Raw Spinach.
• Both Spinach and Broccoli Raab offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Spinach as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.