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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.42g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	50% 450μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	23.4% 234mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.77% 176g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Cooked Broccoli Raab have 2.2 times more Vitamin B1, 4.6 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B9, 1.4 times more Vitamin E and 2.1 times more Vitamin K than Cooked Broccoli Raab.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Cooked Broccoli Raab have 1.6 times more Phosphorus than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 4.2 times more Selenium and 1.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.8 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Protein per seven ounces.
• Both Cooked Broccoli Raab as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.