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Comparing Nutrients in 100 calories Canned Spinach with LiquidsVS Broccoli

Weight per 100 calories

Canned Spinach with Liquids
526g
Broccoli
294g

Raw Broccoli has 1.8 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is low in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Spinach with Liquids or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g
Fat
1.12%1.1g
1.95 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.99%0.32g
Saturated Fat
1.05%0.34g
0.32 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g
Omega 3
11.6%0.19g
0.64 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
0.85%0.14g
0.12 gvs0.14 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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12%15.4g
Carbohydrate
15%19.5g
15.4 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.4%1.74g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.5%11.6g
Fiber
20%7.65g
11.6 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
15%8.3g
11 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

236%2126μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
2126 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
7.9%0.095mg
Vitamin B1
17.4%0.21mg
Thiamine
0.095 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.56 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.9%1.43mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs1.88 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
4%0.2mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.2 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.42 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.3%305μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
305 μgvs185 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
79%71mg
Vitamin C
292%262mg
Ascorbic acid
71 mgvs262 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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56%8.42mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
8.42 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1670%2004μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
2004 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

43.7%437mg
Calcium
14%138mg
437 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg
Copper
16%0.14mg
0.61 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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104%8.3mg
Iron
27%2.15mg
8.3 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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70%295mg
Magnesium
14.7%61.8mg
295 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg
Manganese
27%0.62mg
2.6 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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24%168mg
Phosphorus
27.7%194mg
168 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
35.6%1211mg
Potassium
27.3%929mg
1211 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.3μg
Selenium
13.4%7.35μg
6.3 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
26.3%395mg
Sodium
6.47%97mg
395 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
11%1.2mg
2.2 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.3%491g
Water
7.1%263g
491 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Spinach with Liquids vs Broccoli:
Comparing minerals per 100 calories for Canned Spinach with Liquids vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: