Comparing Nutrients in 100 grams Spinach VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	0.79% 23kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	2.03% 1.47g	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	0.21% 0.15g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	52% 469μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	23.5% 94μg	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	31.2% 28mg	76% 68.3mg	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	13.5% 2.03mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.9% 99mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	4% 0.036mg	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	34% 2.7mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	11% 0.26mg	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	7% 49mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Spinach versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Spinach vs Frozen Broccoli Spears:

• 100 grams of Spinach have 8.2 times more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 1.5 times more Vitamin E and 4.8 times more Vitamin K than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 3.7 times more Vitamin B5 and 2.4 times more Vitamin C than Raw Spinach.
• Both Spinach and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Raw Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Spinach vs Frozen Broccoli Spears:

• 100 grams of Spinach have 2.4 times more Calcium, 3.6 times more Copper, 3.8 times more Iron, 4.9 times more Magnesium, 3.5 times more Manganese, 2.2 times more Potassium, 4.6 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.9 times more Selenium than Raw Spinach.
• Both Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Broccoli Spears contain 1.5 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Raw Spinach.
• Both Spinach and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Protein per 100 grams.
• Both Raw Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 100 grams.