Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.48g	g per day for Men 19-50 years
Fiber	14% 5.36g	15% 5.75g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	29% 260μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Calcium	21.4% 214mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Frozen Spinach:

• 7 ounces of Broccoli Raab have 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.7 times more Vitamin C than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 4.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Spinach provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 1.5 times more Phosphorus and 1.4 times more Zinc than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 3.4 times more Copper, 3.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 6 times more Selenium and 2.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Spinach contain similar levels of Calcium, Iron 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 2.3 times more Omega 3 than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 1.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Spinach offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Broccoli Raab as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.