Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Canned Spinach with Liquidsvs Frozen Chopped Broccoli

1.3%37.7kcal

Energy

1.78%51.6kcal

37.7 kcalvs51.6 kcal

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

Find Vegetables rich in Energy

0.76%0.73g

Fat

0.59%0.58g

0.73 gvs0.58 g

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

Find Vegetables rich in Fat

0.37%0.12g

Saturated Fat

0.27%0.087g

0.12 gvs0.087 g

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

Find Vegetables rich in Saturated Fat

15%0.24g

Omega 3

13%0.21g

0.24 gvs0.21 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

0.36%0.062g

0.046 gvs0.062 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

7.3%9.5g

5.8 gvs9.5 g

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

Find Vegetables rich in Carbohydrate

0.9%0.65g

Sugars

3.7%2.68g

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

0.65 gvs2.68 g

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

Find Vegetables rich in Sugars

Fructose

2.27%1.65g

≤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 gvs1.65 g

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

Find Vegetables rich in Fructose

Glucose

%1.5g

NA gvs1.5 g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

11.5%4.37g

Fiber

15.7%5.95g

4.37 gvs5.95 g

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

Find Vegetables rich in Fiber

7.48%4.2g

Protein

9.96%5.58g

4.2 gvs5.58 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 Frozen Chopped Broccoli

89%802μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

802 μgvs103 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

8.76%0.11mg

Thiamine

0.036 mgvs0.11 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

14.7%0.19mg

Riboflavin

0.21 mgvs0.19 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

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.93 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

11%0.55mg

Pantothenic acid

0.075 mgvs0.55 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

20%0.26mg

Pyridoxine

0.16 mgvs0.26 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

33.2%133μg

Folates and Folic Acid

115 μgvs133 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

124%112mg

Ascorbic acid

26.8 mgvs112 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

16%2.42mg

Tocopherols and Tocotrienols

3.18 mgvs2.42 mg

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

Find Vegetables rich in Vitamin E

630%756μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

756 μgvs161 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Spinach with Liquidsvs Frozen Chopped Broccoli

16.5%165mg

Calcium

11%111mg

165 mgvs111 mg

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

Find Vegetables rich in Calcium

25.6%0.23mg

Copper

8.38%0.075mg

0.23 mgvs0.075 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

39%3.14mg

Iron

20%1.6mg

3.14 mgvs1.6 mg

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

Find Vegetables rich in Iron

26.5%111mg

Magnesium

8.5%35.7mg

111 mgvs35.7 mg

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

Find Vegetables rich in Magnesium

42.5%0.98mg

Manganese

25.4%0.58mg

0.98 mgvs0.58 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

14%99mg

63.5 mgvs99 mg

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

Find Vegetables rich in Phosphorus

13.4%456mg

Potassium

12.4%421mg

456 mgvs421 mg

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

Find Vegetables rich in Potassium

4.33%2.4μg

Selenium

10%5.56μg

2.4 μgvs5.56 μg

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

Find Vegetables rich in Selenium

9.92%149mg

Sodium

3.18%47.6mg

149 mgvs47.6 mg

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

Find Vegetables rich in Sodium

7.58%0.83mg

Zinc

8.66%0.95mg

0.83 mgvs0.95 mg

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

Find Vegetables rich in Zinc

5%185g

Water

4.9%181g

185 gvs181 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 Frozen Chopped Broccoli:

Canned Spinach Solids and Liquids have 7.8 times more Vitamin A, 1.3 times more Vitamin E and 4.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.2 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
Both Canned Spinach Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Canned Spinach Solids and Liquids have 1.5 times more Calcium, 3.1 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese and 3.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Phosphorus and 2.3 times more Selenium than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Chopped Broccoli, Unprepared contains 1.6 times more Carbohydrate, 4.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
Both Canned Spinach Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, 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 SaltFrozen Chopped BroccoliVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: