Comparing Nutrients in 7 ounces New Zealand Spinach VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	New Zealand Spinach	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.96g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	20% 0.26mg	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	7.44% 29.8μg	15% 59.5μg	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	66% 59.5mg	88.4% 79.6mg	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	18.8% 2.8mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	9.5% 0.085mg	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	20% 1.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	28% 0.64mg	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	7.94% 55.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of New Zealand Spinach versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of New Zealand Spinach vs Boiled Spears Frozen Broccoli:

• 7 ounces of New Zealand Spinach have 1.6 times more Vitamin B2, 2.3 times more Vitamin B6 and 3.8 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw New Zealand Spinach.
• Both New Zealand Spinach and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• Both Raw New Zealand Spinach as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of New Zealand Spinach have 2.2 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2 times more Manganese, 5.4 times more Sodium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Selenium than Raw New Zealand Spinach.
• Both New Zealand Spinach and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 1.6 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Carbohydrate, 5.1 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Raw New Zealand Spinach.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw New Zealand Spinach as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.