Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.19mg	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	33.2% 133μg	36.2% 145μg	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	124% 112mg	143% 129mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11% 0.099mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	23.3% 0.54mg	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% 99mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Mustard Spinach with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Mustard Spinach with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 7.9 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Mustard Spinach with Salt:

• 7 ounces of Frozen Chopped Broccoli have 2.6 times more Magnesium, 2.8 times more Phosphorus, 4.7 times more Selenium and 4.4 times more Zinc than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 2.8 times more Calcium, 1.3 times more Copper, 1.3 times more Potassium and 10.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Mustard Spinach with Salt contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Boiled Mustard Spinach with Salt.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in seven ounces.