Comparing Nutrients in 100 grams Spinach Spaghetti VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Spinach Spaghetti	Boiled Broccoli	Recommended Dietary Allowance
Energy	13% 372kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 75g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	28% 10.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	24% 13.4g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	15.4% 0.2mg	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	12% 48μg	27% 108μg	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	0% 0mg	72% 65mg	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	4.93% 0.74mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.8% 58mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	26.6% 2.13mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	8.43% 0.19mg	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	47.4% 332mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 8.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Boiled and Drained Broccoli have similar amounts of Vitamin K per 100 g.
• Both Dry Spinach Spaghetti as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spinach Spaghetti vs Boiled Broccoli:

• Dry Spinach Spaghetti has 1.5 times more Calcium, 8.2 times more Copper, 3.2 times more Iron, 8.3 times more Magnesium, 13.6 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 39.7 times more Selenium and 6.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.7 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Boiled and Drained Broccoli have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Spinach Spaghetti has 10.6 times more Energy, 3.8 times more Fat, 11.1 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 3.2 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.