Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Spinach

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Spinach	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.1% 0.79g	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	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.15g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Spinach	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 0.2mg	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	27.8% 111μg	48.6% 194μg	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	88.4% 79.6mg	31.5% 28.4mg	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	17.5% 2.6mg	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	763% 916μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Spinach	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	39.7% 0.36mg	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	15% 1.2mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	51.5% 1.2mg	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	14% 97mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Canned Spinach:

• 7 ounces of Cooked Chopped Frozen Broccoli have 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.
• While 7 oz of Canned Spinach, Solids with Salt contain 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 Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Spinach provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Canned Spinach:

• 7 oz of Canned Spinach, Solids with Salt contain 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 Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Spinach contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 4.2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Spinach offer comparable quantities of Protein per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.