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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	11% 14.2g	130g per day for Men 19-50 years
Sugars	1.4% 1g	3.8% 2.76g	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	0.25% 0.18g	2.03% 1.47g	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	% 0.4g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0.16g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	133% 1197μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	30.5% 0.4mg	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	60% 240μg	53.6% 214μg	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	4.85% 4.37mg	143% 129mg	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	47% 7.03mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	30.4% 304mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	48.6% 3.9mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	16.7% 0.38mg	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	14% 99mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Boiled Broccoli:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.8 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin E and 3.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B3, 8.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 29.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Boiled Broccoli:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.8 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 3.7 times more Manganese, 3.4 times more Selenium and 2.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Boiled and Drained Broccoli have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.1 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Carbohydrate, 2.7 times more Sugars and 8.2 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 7 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.