Comparing Nutrients in 100 calories New Zealand Spinach VS Boiled Broccoli

Weight per 100 calories

• New Zealand Spinach: 714g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 2.5 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - New Zealand Spinach or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	5.48% 3.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.9% 2.1g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	28% 10.7g	25% 9.43g	38g per day for Men 19-50 years
Protein	19% 10.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.6% 10mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2006% 2407μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41.4% 414mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.4% 5.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	66.3% 279mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	18% 671g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of New Zealand Spinach vs Boiled Broccoli:

• Raw New Zealand Spinach has 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 2.4 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin C per 100 kcal.
• Both Raw New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for New Zealand Spinach vs Boiled Broccoli:

• Raw New Zealand Spinach has 3.6 times more Calcium, 3.8 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 8.2 times more Manganese, 7.9 times more Sodium, 2.1 times more Zinc and 2.6 times more Water than Boiled and Drained Broccoli.
• Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Phosphorus, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw New Zealand Spinach has 1.2 times more Fat, 1.4 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.