Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Frozen Spinach	Recommended Dietary Allowance
Energy	0.97% 28kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	5.13% 0.082g	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	4.12% 5.36g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.9% 0.65g	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	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	1.9% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13.2% 0.17mg	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	7.5% 30μg	36.3% 145μg	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	6.1% 5.5mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	310% 372μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Frozen Spinach	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	16% 0.14mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	30.6% 0.7mg	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	7.86% 55mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Frozen Spinach per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Frozen Spinach:

• 100 grams of Boiled Spears Frozen Broccoli have 2.9 times more Vitamin B5 and 7.3 times more Vitamin C than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 11.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B6, 4.8 times more Vitamin B9, 2.2 times more Vitamin E and 4.2 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Spinach provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Frozen Spinach:

• 100 g of Unprepared Frozen Spinach contain 2.5 times more Calcium, 3.3 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 2.2 times more Manganese, 1.9 times more Potassium, 3.2 times more Selenium, 3.1 times more Sodium and 1.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Spinach contain similar levels of Phosphorus and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 1.3 times more Carbohydrate and 2.3 times more Sugars than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 2 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Spinach offer comparable quantities of Fiber and Protein per 100 grams.
• Both Boiled and Drained Spears Frozen Broccoli as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in 100 grams.