Comparing Nutrients in 100 grams Broccoli VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.14% 0.023g	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	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.46% 0.33g	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	4.2% 1.6g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	6.15% 0.08mg	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	14.5% 58μg	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	15% 13.5mg	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	5.2% 0.78mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	317% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.7% 47mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	13% 0.12mg	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	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	21.4% 0.49mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Canned Spinach with Liquids and Salt:

• Raw Broccoli has 3.9 times more Vitamin B1, 2.4 times more Vitamin B3, 15.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.6 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 13 times more Vitamin A, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw Broccoli as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Canned Spinach with Liquids and Salt:

• Raw Broccoli has 2.1 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.8 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 2.3 times more Manganese and 9.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.8 times more Energy, 2.3 times more Carbohydrate, 5.2 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.9 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.