Comparing Nutrients in 100 grams Broccoli VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Broccoli	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	5.38% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0% 0g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.7% 0.51g	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	0.12% 0.09g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.21g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	10.5% 0.14mg	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	30.3% 121μg	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	2.44% 2.2mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	451% 541μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	4.7% 47mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	18% 0.16mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	31% 0.72mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Broccoli has 1.5 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 40.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 19.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 4.5 times more Vitamin E and 5.3 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 per 100 g.
• Both Raw Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Broccoli has 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.3 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 3.4 times more Manganese, 2.2 times more Selenium and 9.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.4 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy per 100 g.
• Both Raw Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.