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Comparing Nutrients in 100 grams Canned Spinach with LiquidsVSBroccoli

Macros Ratio

ProteinsFatsCarbs


Canned Spinach with Liquids
36%
14%
50%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

Canned Spinach with LiquidsvsBroccoli
0.66%
Energy
1.17%
19 kcalvs34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.38%
Fat
0.38%
0.37 gvs0.37 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
3.75%
Protein
5.04%
2.1 gvs2.82 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
2.25%
Carbohydrate
5.1%
2.92 gvs6.64 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.46%
Sugars
2.34%
0.33 gvs1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
5.8%
Fiber
6.84%
2.2 gvs2.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.19%
Saturated Fat
0.34%
0.06 gvs0.11 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
7.5%
Omega 3
3.75%
0.12 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
0.29%
0.02 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.5%
Water
2.4%
93 gvs89 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Canned Spinach with LiquidsvsBroccoli
45%
Vitamin A
3.44%
404 μgvs31 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
1.67%
Thiamine
5.83%
0.02 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
8.46%
Vitamin B2
9.23%
0.11 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.7%
Vitamin B3
4%
0.27 mgvs0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
6.15%
Vitamin B6
14%
0.08 mgvs0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15%
Vitamin C
99%
13.5 mgvs89 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
10.7%
Vitamin E
5.2%
1.6 mgvs0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
318%
Vitamin K
85%
381 μgvs102 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
14.5%
Folate
15.8%
58 μgvs63 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Canned Spinach with LiquidsvsBroccoli
8.3%
Calcium
4.7%
83 mgvs47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
13%
Copper
5.56%
0.12 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
19.8%
Iron
9.13%
1.58 mgvs0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
13%
Magnesium
5%
56 mgvs21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
21%
Manganese
9.13%
0.49 mgvs0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
4.57%
Phosphorus
9.43%
32 mgvs66 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
6.76%
Potassium
9.3%
230 mgvs316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
2.2%
Selenium
4.55%
1.2 μgvs2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
5%
Sodium
2.2%
75 mgvs33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.8%
Zinc
3.73%
0.42 mgvs0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Spinach with Liquids vs Broccoli:
Canned Spinach Solids and Liquids have 13 times more Vitamin A, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Raw Broccoli. While Raw Broccoli contains 3.5 times more Thiamine, 2.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 6.6 times more Vitamin C than Canned Spinach Solids and Liquids. Both Canned Spinach Solids and Liquids and Raw Broccoli have similar amounts of Vitamin B2 and Folate per 100 g.

Comparing minerals per 100 grams for Canned Spinach with Liquids vs Broccoli:
Canned Spinach Solids and Liquids have 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 2.3 times more Sodium than Raw Broccoli. While Raw Broccoli contains 2.1 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Selenium than Canned Spinach Solids and Liquids. Both Canned Spinach Solids and Liquids and Raw Broccoli have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Canned Spinach Solids and Liquids have 2 times more Omega 3 than Raw Broccoli. While Raw Broccoli contains 1.8 times more Energy, 1.3 times more Protein, 2.3 times more Carbohydrate and 5.2 times more Sugars than Canned Spinach Solids and Liquids. Both Canned Spinach Solids and Liquids and Raw Broccoli have similar amounts of Fiber and Water per 100 g.Both Canned Spinach Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100 g.




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