Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Canned Spinach with Liquidsvs Broccoli

2.97%86kcal

Energy

5.3%154kcal

86 kcalvs154 kcal

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

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1.73%1.68g

Fat

1.73%1.68g

1.68 gvs1.68 g

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

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0.85%0.27g

Saturated Fat

1.6%0.52g

0.27 gvs0.52 g

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

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34.6%0.55g

Omega 3

18%0.29g

0.55 gvs0.29 g

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

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0.61%0.1g

Omega 6

1.3%0.22g

0.1 gvs0.22 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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10%13.2g

Carbohydrate

23%30g

13.2 gvs30 g

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

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2.06%1.5g

Sugars

10.6%7.7g

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

1.5 gvs7.7 g

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

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Fructose

4.25%3.1g

≤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 gvs3.1 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.45g

NA gvs0.45 g

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

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26.3%9.98g

Fiber

31%11.8g

9.98 gvs11.8 g

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

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17%9.57g

Protein

23%12.8g

9.57 gvs12.8 g

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

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Vitamins

Canned Spinach with Liquidsvs Broccoli

204%1833μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

1833 μgvs141 μg

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

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6.8%0.082mg

Vitamin B1

27%0.32mg

Thiamine

0.082 mgvs0.32 mg

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

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37%0.48mg

Vitamin B2

41%0.53mg

Riboflavin

0.48 mgvs0.53 mg

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

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7.7%1.23mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs2.9 mg

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

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3.45%0.17mg

Vitamin B5

52%2.6mg

Pantothenic acid

0.17 mgvs2.6 mg

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

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28%0.36mg

Vitamin B6

61%0.79mg

Pyridoxine

0.36 mgvs0.79 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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65.8%263μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

263 μgvs286 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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68%61.2mg

Vitamin C

450%405mg

Ascorbic acid

61.2 mgvs405 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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48.4%7.26mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

7.26 mgvs3.54 mg

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

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1439%1727μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

1727 μgvs461 μg

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

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Minerals

Canned Spinach with Liquidsvs Broccoli

37.6%376mg

Calcium

21.3%213mg

376 mgvs213 mg

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

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58.5%0.53mg

Copper

24.7%0.22mg

0.53 mgvs0.22 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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89.6%7.17mg

Iron

41.4%3.3mg

7.17 mgvs3.3 mg

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

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60.5%254mg

Magnesium

22.7%95mg

254 mgvs95 mg

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

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97%2.24mg

Manganese

41.4%0.95mg

2.24 mgvs0.95 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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20.7%145mg

Phosphorus

42.8%299mg

145 mgvs299 mg

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

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30.7%1043mg

Potassium

42%1433mg

1043 mgvs1433 mg

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

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9.9%5.44μg

Selenium

20.6%11.3μg

5.44 μgvs11.3 μg

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

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22.7%340mg

Sodium

9.98%150mg

340 mgvs150 mg

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

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17.3%1.9mg

Zinc

17%1.86mg

1.9 mgvs1.86 mg

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

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11.4%423g

Water

11%405g

423 gvs405 g

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

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Lets compare vitamin content per 1 pound 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 3.9 times more Vitamin B1, 2.4 times more Vitamin B3, 15.1 times more Vitamin B5, 2.2 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 Vitamin B9 per 1 lb.
Both Canned Spinach Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Spinach Solids and Liquids have 1.9 times more Omega 3 than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Energy, 2.3 times more Carbohydrate, 5.2 times more Sugars and 1.3 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Broccoli have similar amounts of Fiber per 1 lb.
Both Canned Spinach Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltBroccoliVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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