Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Spinach	Recommended Dietary Allowance
Energy	2% 57.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10% 0.16g	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	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	11% 6.07g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	26.3% 0.34mg	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	72% 288μg	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	12% 11mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Spinach	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	31.8% 0.29mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	60.7% 1.4mg	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% 97mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of 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 Frozen Spinach:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Vitamin B5 and 12.4 times more Vitamin C than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 10.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Spinach provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Spinach:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Phosphorus than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 3.1 times more Calcium, 4 times more Copper, 2.6 times more Iron, 4.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 3.2 times more Selenium, 4.4 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Spinach contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Frozen Spinach.
• Both Frozen Broccoli Spears and Frozen Spinach offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.