Comparing Nutrients in 300 calories New Zealand Spinach VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• New Zealand Spinach: 2143g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 2 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - New Zealand Spinach or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	New Zealand Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	84.6% 32g	38g per day for Men 19-50 years
Protein	57.4% 32g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.8mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	501% 6.5mg	107% 1.4mg	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	80.4% 321μg	150% 600μg	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	714% 643mg	477% 430mg	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	203% 30.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6018% 7221μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	124% 1243mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	40.5% 0.36mg	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	214% 17mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	199% 836mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	104% 2.4mg	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	85.7% 600mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	82% 2786mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	186% 2786mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	54.4% 2014g	26.3% 972g	3700g per day for Men 19-50 years

New Zealand Spinach VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - New Zealand Spinach or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of New Zealand Spinach vs Cooked Chopped Frozen Broccoli:

• 300 calories of New Zealand Spinach have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.7 times more Vitamin B6, 1.5 times more Vitamin C, 2.2 times more Vitamin E and 7.7 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for New Zealand Spinach vs Cooked Chopped Frozen Broccoli:

• 300 calories of New Zealand Spinach have 3.5 times more Calcium, 5.5 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 5.7 times more Manganese, 1.8 times more Potassium, 2 times more Selenium, 23.6 times more Sodium, 2.7 times more Zinc and 2.1 times more Water than Cooked Chopped Frozen Broccoli.
• Both New Zealand Spinach and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of New Zealand Spinach have 3.1 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Sugars than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw New Zealand Spinach as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.