Comparing Nutrients in 7 ounces Frozen Spinach VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	6.43% 8.35g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13% 7.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	129% 1163μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	72% 288μg	27.8% 111μg	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	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	38.4% 5.75mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25.6% 256mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	7.5% 0.067mg	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	47% 3.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.87% 180g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 11.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 2.2 times more Vitamin E and 4.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Vitamin B5 and 7.3 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 7 oz.
• Both Unprepared Frozen Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Spinach vs Cooked Chopped Frozen Broccoli:

• Unprepared Frozen Spinach has 3.9 times more Calcium, 4.2 times more Copper, 3.1 times more Iron, 5.8 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium, 8.6 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Spinach has 2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Fiber and Protein per 7 oz.
• Both Unprepared Frozen Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.