Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0% 0g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	11% 6.07g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	20.8% 0.27mg	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	46.6% 187μg	60% 240μg	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	151% 136mg	4.85% 4.37mg	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	18% 2.68mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	35.5% 0.32mg	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	18% 1.43mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	62% 1.42mg	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	16.7% 117mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Chopped Or Leaf Frozen Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 31 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 10.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B9, 2.6 times more Vitamin E and 5.3 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3.7 times more Calcium, 4.5 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 2.9 times more Selenium, 5.7 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Phosphorus, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.