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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled 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	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.18% 0.85g	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	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Spinach	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Boiled 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 Boiled Spinach:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Vitamin B5 and 4.1 times more Vitamin C than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 10.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 1.6 times more Vitamin E and 5.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Spinach provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Spinach contain 4.1 times more Calcium, 5.1 times more Copper, 5.9 times more Iron, 6.7 times more Magnesium, 4.2 times more Manganese, 3.3 times more Potassium, 2.1 times more Selenium, 6.4 times more Sodium and 2.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled 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 1.4 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Fiber than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 2.2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Spinach offer comparable quantities of Protein per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.