Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.27% 0.046g	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	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.9% 0.65g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.2% 0.16mg	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	28.8% 115μg	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	29.8% 26.8mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 111mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	25.6% 0.23mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	42.5% 0.98mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Spinach with Liquids and Salt:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.2 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 7.8 times more Vitamin A, 1.3 times more Vitamin E and 4.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Spinach with Liquids and Salt:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Phosphorus and 2.3 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.5 times more Calcium, 3.1 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese and 13.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Spinach Solids and Liquids with Salt have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Carbohydrate, 4.1 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Frozen Chopped Broccoli, Unprepared and Canned Spinach Solids and Liquids with Salt have similar amounts of Omega 3 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.