Comparing Nutrients in 100 grams Broccoli VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.17% 34kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	5.1% 6.64g	57.5% 75g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	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	9.13% 0.73mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.23% 8.34g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 7.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Dry Spinach Spaghetti have similar amounts of Vitamin E per 100 g.
• Both Raw Broccoli as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Spinach Spaghetti :

• Raw Broccoli has 10.7 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 10.2 times more Copper, 2.9 times more Iron, 8.3 times more Magnesium, 12.6 times more Manganese, 5 times more Phosphorus, 25.4 times more Selenium and 6.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Dry Spinach Spaghetti have similar amounts of Calcium, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Spinach Spaghetti contains 10.9 times more Energy, 4.2 times more Fat, 11.6 times more Omega 6, 11.3 times more Carbohydrate, 1.6 times more Sugars, 4.1 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Dry Spinach Spaghetti have similar amounts of Omega 3 per 100 g.
• Both Raw Broccoli as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.