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Comparing Nutrients in 100 grams Boiled SpinachVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Spinach
41%
8%
51%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

0.79%23kcal
Energy
1.17%34kcal
23 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.27%0.26g
Fat
0.38%0.37g
0.26 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.043g
Saturated Fat
0.36%0.11g
0.043 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.75%0.092g
Omega 3
3.94%0.063g
0.092 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.1%0.017g
Omega 6
0.29%0.049g
0.017 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.9%3.75g
Carbohydrate
5.1%6.64g
3.75 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.59%0.43g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.43 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.94%0.68g
≤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]
NA gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.3%2.4g
Fiber
6.84%2.6g
2.4 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.3%2.97g
Protein
5.04%2.82g
2.97 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

58.2%524μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
524 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.9%0.095mg
Vitamin B1
5.9%0.071mg
Thiamine
0.095 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B2
9%0.12mg
Riboflavin
0.24 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.15mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.15 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.24 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36.5%146μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
146 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11%9.8mg
Vitamin C
99%89.2mg
Ascorbic acid
9.8 mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.08mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
2.08 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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411%494μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
494 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.6%136mg
Calcium
4.7%47mg
136 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg
Copper
5.44%0.049mg
0.17 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.95%37.8μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
37.8 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.6%3.57mg
Iron
9.13%0.73mg
3.57 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.7%87mg
Magnesium
5%21mg
87 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg
Manganese
9.13%0.21mg
0.94 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8%56mg
Phosphorus
9.43%66mg
56 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%466mg
Potassium
9.3%316mg
466 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.73%1.5μg
Selenium
4.55%2.5μg
1.5 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.67%70mg
Sodium
2.2%33mg
70 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.9%0.76mg
Zinc
3.73%0.41mg
0.76 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.47%91g
Water
2.4%89.3g
91 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Spinach vs Broccoli:
Comparing minerals per 100 grams for Boiled Spinach vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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