Comparing Nutrients in 100 calories Canned Spinach VS Frozen Chopped Broccoli

Weight per 100 calories

• Canned Spinach: 435g
• Frozen Chopped Broccoli: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Spinach or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	14% 18.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	22% 12.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	237% 2130μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	38.5% 0.5mg	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	107% 426μg	64.4% 258μg	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	69% 62mg	241% 217mg	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	56.2% 8.43mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	55.2% 552mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	125% 10mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	49% 1.13mg	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	27.3% 191mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Spinach vs Frozen Chopped Broccoli:

• Canned Spinach, Solids with Salt have 10.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and 6.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin B1, 5.3 times more Vitamin B5 and 3.5 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Spinach vs Frozen Chopped Broccoli:

• Canned Spinach, Solids with Salt have 2.6 times more Calcium, 5.4 times more Copper, 3.2 times more Iron, 4.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Potassium and 15.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Selenium than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach, Solids with Salt have 1.9 times more Fat, 2.1 times more Saturated Fat and 1.9 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.