Comparing Nutrients in 14 ounces New Zealand SpinachVS Broccoli

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

New Zealand Spinachvs Broccoli

1.9%55.6kcal

Energy

4.65%135kcal

55.6 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

1.5%1.47g

0.79 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g

Saturated Fat

1.4%0.45g

0.13 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.4%0.26g

Omega 3

15.6%0.25g

0.26 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.052g

Omega 6

1.14%0.19g

0.052 gvs0.19 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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7.63%9.92g

Carbohydrate

20.3%26.4g

9.92 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.6%1.15g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.15 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.72%2.7g

≤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 gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.7%5.95g

Fiber

27%10.3g

5.95 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.6%5.95g

Protein

20%11g

5.95 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

New Zealand Spinachvs Broccoli

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

NA μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.2%0.16mg

Vitamin B1

23.5%0.28mg

Thiamine

0.16 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.7%0.52mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.52 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.8%1.24mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

1.24 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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93%1.2mg

Vitamin B6

53.4%0.69mg

Pyridoxine

1.2 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.5μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

59.5 μgvs250 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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132%119mg

Vitamin C

393%354mg

Ascorbic acid

119 mgvs354 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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37.6%5.64mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

5.64 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1115%1338μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

1338 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

New Zealand Spinachvs Broccoli

23%230mg

Calcium

18.7%187mg

230 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41%0.37mg

Copper

21.6%0.19mg

0.37 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.7%3.18mg

Iron

36.2%2.9mg

3.18 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37%155mg

Magnesium

20%83.3mg

155 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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110%2.54mg

Manganese

36.2%0.83mg

2.54 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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16%111mg

Phosphorus

37.4%262mg

111 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%516mg

Potassium

37%1254mg

516 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

18%9.92μg

2.78 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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34.4%516mg

Sodium

8.73%131mg

516 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.7%1.5mg

Zinc

14.8%1.63mg

1.5 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%373g

Water

9.58%354g

373 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of New Zealand Spinach vs Broccoli:

Raw New Zealand Spinach has 1.7 times more Vitamin B6, 1.8 times more Vitamin E and 3.3 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B9 and 3 times more Vitamin C than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
Both Raw New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for New Zealand Spinach vs Broccoli:

Raw New Zealand Spinach has 1.2 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 3 times more Manganese and 3.9 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Phosphorus, 2.4 times more Potassium and 3.6 times more Selenium than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli contains 2.4 times more Energy, 2.7 times more Carbohydrate, 5.9 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
Both Raw New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

New Zealand SpinachVS Boiled New Zealand SpinachBroccoliVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces New Zealand SpinachVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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