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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Broccoli Raab	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Spinach with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Broccoli Raab have 9 times more Vitamin B1, 1.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 3.1 times more Vitamin A and 1.7 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Broccoli Raab as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 1.3 times more Calcium, 1.4 times more Iron, 2.3 times more Phosphorus and 1.8 times more Zinc than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 2.8 times more Copper, 2.5 times more Magnesium and 9.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Spinach with Liquids and Salt contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.5 times more Omega 3, 1.7 times more Fiber and 1.5 times more Protein than Canned Spinach with Liquids and Salt.
• Both Broccoli Raab and Canned Spinach with Liquids and Salt offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Broccoli Raab as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.