Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.7% 0.51g	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	NA	0.12% 0.09g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	7.9% 3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.5% 0.14mg	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	14% 56μg	30.3% 121μg	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	44.6% 40mg	2.44% 2.2mg	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	8.8% 1.32mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	451% 541μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	3.3% 33mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	18% 0.16mg	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	7.63% 0.61mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	31% 0.72mg	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	7% 49mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Chopped Or Leaf Frozen Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Boiled Chopped Or Leaf Frozen Spinach:

• 100 grams of Cooked Chopped Frozen Broccoli have 3.7 times more Vitamin B5 and 18.2 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 g of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 11.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B9, 2.7 times more Vitamin E and 6.1 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Boiled Chopped Or Leaf Frozen Spinach:

• 100 g of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 4.6 times more Calcium, 4.7 times more Copper, 3.2 times more Iron, 6.3 times more Magnesium, 3.2 times more Manganese, 2.1 times more Potassium, 7.9 times more Selenium, 8.8 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.9 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 g of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 8.8 times more Omega 3 and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in 100 grams.