Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Canned Spinach with Liquidsvs Boiled Broccoli

1.3%37.7kcal

Energy

2.4%69.5kcal

37.7 kcalvs69.5 kcal

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

Find Vegetables rich in Energy

0.76%0.73g

Fat

0.84%0.81g

0.73 gvs0.81 g

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

Find Vegetables rich in Fat

0.37%0.12g

Saturated Fat

0.49%0.16g

0.12 gvs0.16 g

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

Find Vegetables rich in Saturated Fat

15%0.24g

Omega 3

14.8%0.24g

0.24 gvs0.24 g

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

Find Vegetables rich in Omega 3

0.27%0.046g

Omega 6

0.6%0.1g

0.046 gvs0.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

4.46%5.8g

Carbohydrate

11%14.2g

5.8 gvs14.2 g

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

Find Vegetables rich in Carbohydrate

0.9%0.65g

Sugars

3.8%2.76g

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

0.65 gvs2.76 g

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

Find Vegetables rich in Sugars

Fructose

2.03%1.47g

≤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 gvs1.47 g

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

Find Vegetables rich in Fructose

Glucose

%0.97g

NA gvs0.97 g

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

Find Vegetables rich in Glucose

Sucrose

%0.16g

NA gvs0.16 g

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

Find Vegetables rich in Sucrose

11.5%4.37g

Fiber

17.2%6.55g

4.37 gvs6.55 g

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

Find Vegetables rich in Fiber

7.48%4.2g

Protein

8.43%4.72g

4.2 gvs4.72 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Spinach with Liquidsvs Boiled Broccoli

89%802μg

Vitamin A

17%153μg

RAE, retinol activity equivalents

802 μgvs153 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

2.98%0.036mg

Vitamin B1

10.4%0.13mg

Thiamine

0.036 mgvs0.13 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

16%0.21mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.21 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

3.36%0.54mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.5%0.075mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

0.075 mgvs1.22 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

12.2%0.16mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.16 mgvs0.4 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

28.8%115μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

115 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

29.8%26.8mg

Vitamin C

143%129mg

Ascorbic acid

26.8 mgvs129 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

21%3.18mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

3.18 mgvs2.88 mg

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

Find Vegetables rich in Vitamin E

630%756μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

756 μgvs280 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Spinach with Liquidsvs Boiled Broccoli

16.5%165mg

Calcium

7.94%79.4mg

165 mgvs79.4 mg

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

Find Vegetables rich in Calcium

25.6%0.23mg

Copper

13.5%0.12mg

0.23 mgvs0.12 mg

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

Find Vegetables rich in Copper

Fluoride

0.2%7.94μg

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

NA μgvs7.94 μg

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

Find Vegetables rich in Fluoride

39%3.14mg

Iron

16.6%1.33mg

3.14 mgvs1.33 mg

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

Find Vegetables rich in Iron

26.5%111mg

Magnesium

9.92%41.7mg

111 mgvs41.7 mg

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

Find Vegetables rich in Magnesium

42.5%0.98mg

Manganese

16.7%0.38mg

0.98 mgvs0.38 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

9.07%63.5mg

Phosphorus

19%133mg

63.5 mgvs133 mg

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

Find Vegetables rich in Phosphorus

13.4%456mg

Potassium

17%581mg

456 mgvs581 mg

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

Find Vegetables rich in Potassium

4.33%2.4μg

Selenium

5.77%3.18μg

2.4 μgvs3.18 μg

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

Find Vegetables rich in Selenium

9.92%149mg

Sodium

5.42%81.4mg

149 mgvs81.4 mg

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

Find Vegetables rich in Sodium

7.58%0.83mg

Zinc

8.1%0.89mg

0.83 mgvs0.89 mg

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

Find Vegetables rich in Zinc

5%185g

Water

4.8%177g

185 gvs177 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Boiled Broccoli:

Canned Spinach Solids and Liquids have 5.2 times more Vitamin A and 2.7 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.5 times more Vitamin B1, 2 times more Vitamin B3, 16.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 7 oz.
Both Canned Spinach Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Boiled Broccoli:

Canned Spinach Solids and Liquids have 2.1 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese and 1.8 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.1 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Selenium than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli contains 1.8 times more Energy, 2.5 times more Carbohydrate, 4.2 times more Sugars and 1.5 times more Fiber than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Omega 3 and Protein per 7 oz.
Both Canned Spinach Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltBoiled BroccoliVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: