Comparing Nutrients in 100 grams Canned Spinach with LiquidsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Frozen Chopped Broccoli

34%

58%

100 g ▼

Macro Nutrients

Canned Spinach with Liquidsvs Frozen Chopped Broccoli

0.66%19kcal

Energy

0.9%26kcal

19 kcalvs26 kcal

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

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0.38%0.37g

Fat

0.3%0.29g

0.37 gvs0.29 g

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

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0.19%0.06g

Saturated Fat

0.14%0.044g

0.06 gvs0.044 g

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

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7.63%0.12g

Omega 3

6.56%0.11g

0.12 gvs0.11 g

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

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0.14%0.023g

Omega 6

0.18%0.031g

0.023 gvs0.031 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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2.25%2.92g

Carbohydrate

3.68%4.8g

2.92 gvs4.8 g

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

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0.46%0.33g

Sugars

1.86%1.35g

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

0.33 gvs1.35 g

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

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Fructose

1.14%0.83g

≤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 gvs0.83 g

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

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Glucose

%0.75g

NA gvs0.75 g

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

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Sucrose

NA gvsNA g

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

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5.8%2.2g

Fiber

7.9%3g

2.2 gvs3 g

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

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3.77%2.1g

Protein

5%2.8g

2.1 gvs2.8 g

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

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Vitamins

Canned Spinach with Liquidsvs Frozen Chopped Broccoli

45%404μg

Vitamin A

5.78%52μg

RAE, retinol activity equivalents

404 μgvs52 μg

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

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1.5%0.018mg

Vitamin B1

4.4%0.053mg

Thiamine

0.018 mgvs0.053 mg

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

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8.15%0.11mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.11 mgvs0.096 mg

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

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1.7%0.27mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs0.47 mg

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

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0.76%0.038mg

Vitamin B5

5.6%0.28mg

Pantothenic acid

0.038 mgvs0.28 mg

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

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6.15%0.08mg

Vitamin B6

10%0.13mg

Pyridoxine

0.08 mgvs0.13 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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14.5%58μg

Vitamin B9

16.8%67μg

Folates and Folic Acid

58 μgvs67 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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15%13.5mg

Vitamin C

62.7%56.4mg

Ascorbic acid

13.5 mgvs56.4 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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10.7%1.6mg

Vitamin E

8.13%1.22mg

Tocopherols and Tocotrienols

1.6 mgvs1.22 mg

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

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317%381μg

Vitamin K

67.6%81μg

Phytomenadione or phylloquinone

381 μgvs81 μg

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

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Minerals

Canned Spinach with Liquidsvs Frozen Chopped Broccoli

8.3%83mg

Calcium

5.6%56mg

83 mgvs56 mg

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

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13%0.12mg

Copper

4.22%0.038mg

0.12 mgvs0.038 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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19.8%1.58mg

Iron

10%0.81mg

1.58 mgvs0.81 mg

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

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13.3%56mg

Magnesium

4.3%18mg

56 mgvs18 mg

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

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21.4%0.49mg

Manganese

12.8%0.29mg

0.49 mgvs0.29 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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4.57%32mg

Phosphorus

7.14%50mg

32 mgvs50 mg

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

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6.76%230mg

Potassium

6.24%212mg

230 mgvs212 mg

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

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2.2%1.2μg

Selenium

5.1%2.8μg

1.2 μgvs2.8 μg

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

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5%75mg

Sodium

1.6%24mg

75 mgvs24 mg

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

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3.8%0.42mg

Zinc

4.36%0.48mg

0.42 mgvs0.48 mg

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

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2.5%93g

Water

2.47%91g

93 gvs91 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Canned Spinach Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
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 100 g.

Compare more foods per 100 g:

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 100 grams Canned Spinach with LiquidsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: