Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Frozen Broccoli Spears	Spinach Spaghetti	Recommended Dietary Allowance
Energy	1% 29kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	3.33% 0.57g	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	57.5% 75g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.75% 2.72g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	25% 0.32mg	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	12% 48μg	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	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	55.4% 0.5mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	115% 2.65mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.23% 8.34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of 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 Spinach Spaghetti :

• 100 grams of Frozen Broccoli Spears have 2.5 times more Vitamin A, 2 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin E than Spinach Spaghetti .
• While 100 g of Dry Spinach Spaghetti contain 5.2 times more Vitamin B1, 1.7 times more Vitamin B2, 9.8 times more Vitamin B3, 5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin K than Frozen Broccoli Spears.
• 100 grams of Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Broccoli Spears have 10.9 times more Water than Spinach Spaghetti .
• While 100 g of Dry Spinach Spaghetti contain 1.4 times more Calcium, 13.9 times more Copper, 3 times more Iron, 10.9 times more Magnesium, 10.3 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 33.4 times more Selenium, 2.1 times more Sodium and 8.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.7 times more Omega 3 than Spinach Spaghetti .
• While 100 g of Dry Spinach Spaghetti contain 12.8 times more Energy, 15.3 times more Omega 6, 14 times more Carbohydrate, 1.9 times more Sugars, 3.5 times more Fiber and 4.4 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6