Comparing Nutrients in 7 ounces Frozen Spinach VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2% 57.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	129% 1163μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	25.6% 256mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Frozen Spinach have 10.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Vitamin B5 and 12.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Spinach have 3.1 times more Calcium, 4 times more Copper, 2.6 times more Iron, 4.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 3.2 times more Selenium, 4.4 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Broccoli Spears contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per seven ounces.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.