Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	1% 29kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.34% 0.23g	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	20% 26g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5.46% 3.06g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.4% 0.096mg	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	23.5% 94μg	3% 12μg	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	76% 68.3mg	0% 0mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.1% 41mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	22.8% 0.21mg	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	9% 0.72mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	65.4% 1.5mg	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	8.43% 59mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.7% 58mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Spinach Spaghetti per 100 g

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

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

• 100 grams of Frozen Broccoli Spears have 7.1 times more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While 100 g of Cooked Spinach Spaghetti contain 1.3 times more Vitamin B1 and 3.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Spinach Spaghetti provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cooked Spinach Spaghetti have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Broccoli Spears have 1.4 times more Calcium, 4.3 times more Potassium and 1.3 times more Water than Cooked Spinach Spaghetti.
• While 100 g of Cooked Spinach Spaghetti contain 5.7 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 5.9 times more Manganese, 1.8 times more Phosphorus, 11.6 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• 100 grams of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 4.2 times more Omega 3 than Cooked Spinach Spaghetti.
• While 100 g of Cooked Spinach Spaghetti contain 4.5 times more Energy, 4.9 times more Carbohydrate and 1.5 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Cooked Spinach Spaghetti provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 6 in 100 grams.