Comparing Nutrients in 7 ounces Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Spinach	Broccoli	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	10% 13g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	4.65% 3.37g	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	0.41% 0.3g	1.86% 1.35g	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	% 0.22g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10% 5.68g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	103% 931μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	31.3% 125μg	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	62% 55.8mg	197% 177mg	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	27% 4.03mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Broccoli	Recommended Dietary Allowance
Calcium	19.6% 196mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	11% 0.097mg	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	67.2% 5.38mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Spinach has 15.1 times more Vitamin A, 1.6 times more Vitamin B2, 3.1 times more Vitamin B9, 2.6 times more Vitamin E and 4.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 8.8 times more Vitamin B5 and 3.2 times more Vitamin C than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Spinach vs Broccoli:

• Raw Spinach has 2.1 times more Calcium, 2.7 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 4.3 times more Manganese, 1.8 times more Potassium, 2.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 2.5 times more Selenium than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Spinach has 2.2 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 1.8 times more Carbohydrate and 4 times more Sugars than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.