Comparing Nutrients in 7 ounces Frozen Spinach VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	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	6.43% 8.35g	11% 14.2g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 0.16g	g per day for Men 19-50 years
Fiber	15% 5.75g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13% 7.2g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	129% 1163μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	72% 288μg	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	12% 11mg	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	38.4% 5.75mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25.6% 256mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	47% 3.75mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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% 97mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 177g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 7.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B9, 2 times more Vitamin E and 2.6 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Vitamin B5 and 11.8 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Unprepared 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 Frozen Spinach vs Boiled Broccoli:

• Unprepared Frozen Spinach has 3.2 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 3.8 times more Selenium, 1.8 times more Sodium and 1.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Phosphorus than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Spinach has 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Sugars and 4.1 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 7 oz.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.