Comparing Nutrients in 100 calories Frozen Spinach VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Frozen Spinach: 345g
• Boiled Spears Frozen Broccoli: 357g

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

Discover which food has more nutrients per 100 calories - Frozen Spinach or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Spinach	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	7.24% 5.25g	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	0.86% 0.62g	NA	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	28% 10.7g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	225% 2021μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	35.7% 0.46mg	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	125% 500μg	26.8% 107μg	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	21% 19mg	159% 143mg	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	66.7% 10mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1069% 1283μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	44.5% 445mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	17% 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	81.5% 6.5mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	50.5% 1.16mg	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	24% 169mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.4% 311g	8.76% 324g	3700g per day for Men 19-50 years

Frozen Spinach VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Spinach or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Frozen Spinach vs Boiled Spears Frozen Broccoli:

• 100 calories of Frozen Spinach have 11.1 times more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, 2.1 times more Vitamin E and 4.1 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 3 times more Vitamin B5 and 7.6 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 100 calories.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Spinach vs Boiled Spears Frozen Broccoli:

• 100 calories of Frozen Spinach have 2.4 times more Calcium, 3.2 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 2.1 times more Manganese, 1.9 times more Potassium, 3 times more Selenium, 3 times more Sodium and 1.8 times more Zinc than Boiled Spears Frozen Broccoli.
• Both Frozen Spinach and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Spinach have 5 times more Fat and 1.9 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Fiber and Protein per 100 calories.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.