Comparing Nutrients in 7 ounces Broccoli VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Broccoli	Frozen Spinach	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.48g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15% 5.75g	38g per day for Men 19-50 years
Protein	10% 5.6g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Spinach	Recommended Dietary Allowance
Calcium	9.33% 93mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	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	7.4% 0.81mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Frozen Spinach:

• Raw Broccoli has 1.3 times more Vitamin B3, 6.1 times more Vitamin B5 and 16.2 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 18.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9, 3.7 times more Vitamin E and 3.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Spinach have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Frozen Spinach:

• Raw Broccoli has 1.3 times more Phosphorus than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 2.7 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 3.4 times more Manganese, 2.4 times more Selenium, 2.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Spinach have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.6 times more Carbohydrate and 2.6 times more Sugars than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.3 times more Omega 3 and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Spinach have similar amounts of Energy and Fiber per 7 oz.
• Both Raw Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.