Comparing Nutrients in 7 ounces BroccoliVS Spinach

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Spinach

39%

12%

49%

7 oz ▼

Macro Nutrients

Broccolivs Spinach

2.33%67.5kcal

Energy

1.57%45.6kcal

67.5 kcalvs45.6 kcal

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

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0.76%0.73g

Fat

0.8%0.77g

0.73 gvs0.77 g

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

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0.71%0.23g

Saturated Fat

0.39%0.13g

0.23 gvs0.13 g

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

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7.8%0.13g

Omega 3

17%0.27g

0.13 gvs0.27 g

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

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0.57%0.097g

Omega 6

0.3%0.052g

0.097 gvs0.052 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%13g

Carbohydrate

5.54%7.2g

13 gvs7.2 g

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

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4.65%3.37g

Sugars

1.15%0.83g

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

3.37 gvs0.83 g

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

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1.86%1.35g

Fructose

0.41%0.3g

≤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]

1.35 gvs0.3 g

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

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%0.97g

Glucose

%0.22g

0.97 gvs0.22 g

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

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%0.2g

Sucrose

%0.14g

0.2 gvs0.14 g

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

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13.6%5.16g

Fiber

11.5%4.37g

5.16 gvs4.37 g

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

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10%5.6g

Protein

10%5.68g

5.6 gvs5.68 g

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

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Vitamins

Broccolivs Spinach

6.84%61.5μg

Vitamin A

103%931μg

RAE, retinol activity equivalents

61.5 μgvs931 μg

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

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11.7%0.14mg

Vitamin B1

13%0.15mg

Thiamine

0.14 mgvs0.15 mg

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

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18%0.23mg

Vitamin B2

29%0.38mg

Riboflavin

0.23 mgvs0.38 mg

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

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7.93%1.27mg

Vitamin B3

8.98%1.44mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.44 mg

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

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22.7%1.14mg

Vitamin B5

2.58%0.13mg

Pantothenic acid

1.14 mgvs0.13 mg

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

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26.7%0.35mg

Vitamin B6

29.8%0.39mg

Pyridoxine

0.35 mgvs0.39 mg

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

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Vitamin B7

28%8.43μg

Biotin

NA μgvs8.43 μg

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

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31.3%125μg

Vitamin B9

96%385μg

Folates and Folic Acid

125 μgvs385 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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197%177mg

Vitamin C

62%55.8mg

Ascorbic acid

177 mgvs55.8 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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10.3%1.55mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

1.55 mgvs4.03 mg

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

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168%202μg

Vitamin K

799%958μg

Phytomenadione or phylloquinone

202 μgvs958 μg

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

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Minerals

Broccolivs Spinach

9.33%93mg

Calcium

19.6%196mg

93 mgvs196 mg

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

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11%0.097mg

Copper

28.7%0.26mg

0.097 mgvs0.26 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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18%1.45mg

Iron

67.2%5.38mg

1.45 mgvs5.38 mg

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

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9.92%41.7mg

Magnesium

37.3%157mg

41.7 mgvs157 mg

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

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18%0.42mg

Manganese

77.4%1.8mg

0.42 mgvs1.8 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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18.7%131mg

Phosphorus

14%97mg

131 mgvs97 mg

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

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18.4%627mg

Potassium

32.6%1107mg

627 mgvs1107 mg

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

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9.02%4.96μg

Selenium

3.6%2μg

4.96 μgvs2 μg

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

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4.37%65.5mg

Sodium

10.5%157mg

65.5 mgvs157 mg

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

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7.4%0.81mg

Zinc

9.56%1.05mg

0.81 mgvs1.05 mg

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

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4.8%177g

Water

4.9%181g

177 gvs181 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Spinach:

Raw Broccoli has 8.8 times more Vitamin B5 and 3.2 times more Vitamin C than Raw Spinach.
While Raw Spinach contains 15.1 times more Vitamin A, 1.6 times more Vitamin B2, 3.1 times more Vitamin B9, 2.6 times more Vitamin E and 4.8 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli and Raw Spinach have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 7 oz.
Both Raw Broccoli as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Spinach:

Raw Broccoli has 1.3 times more Phosphorus and 2.5 times more Selenium than Raw Spinach.
While Raw Spinach contains 2.1 times more Calcium, 2.7 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 4.3 times more Manganese, 1.8 times more Potassium, 2.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Raw Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.5 times more Energy, 1.8 times more Carbohydrate and 4 times more Sugars than Raw Spinach.
While Raw Spinach contains 2.2 times more Omega 3 than Raw Broccoli.
Both Raw Broccoli and Raw Spinach have similar amounts of Fiber and Protein per 7 oz.
Both Raw Broccoli as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliSpinachVS Boiled BroccoliBroccoliVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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