Comparing Nutrients in 300 calories Boiled Spinach VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Spinach: 1304g
• Cooked Chopped Frozen Broccoli: 1071g

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

Which food has more nutrients per 300 calories - Boiled Spinach or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	37.6% 49g	44% 57.3g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	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	82.4% 31.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	69% 38.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	759% 6835μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	476% 1904μg	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	142% 128mg	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	181% 27mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	177% 1774mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	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	104% 730mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	32% 1190g	26.3% 972g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 12.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9, 1.9 times more Vitamin E and 6.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B5 and 3.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Spinach has 5 times more Calcium, 6.2 times more Copper, 7.1 times more Iron, 8.1 times more Magnesium, 5.1 times more Manganese, 1.4 times more Phosphorus, 4 times more Potassium, 2.6 times more Selenium, 7.7 times more Sodium, 3.3 times more Zinc and 1.2 times more Water than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spinach has 2.6 times more Fat and 2.7 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.