Comparing Nutrients in 300 calories Boiled Spinach VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled Spinach: 1304g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Boiled and Drained Spinach, which is very low in comparison to other foods. Boiled Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spinach or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.25% 0.38g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	21% 15.2g	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	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	81.7% 31g	38g per day for Men 19-50 years
Protein	69% 38.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	759% 6835μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	177% 1774mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	41.4% 0.37mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	32% 1190g	25.3% 937g	3700g per day for Men 19-50 years

Boiled Spinach VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spinach or Frozen Broccoli Spears?

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

• 300 calories of Boiled Spinach have 11.6 times more Vitamin A, 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 1.9 times more Vitamin E and 6.1 times more Vitamin K than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B5 and 5.5 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Spinach have 4.2 times more Calcium, 6.1 times more Copper, 6.3 times more Iron, 6.9 times more Magnesium, 4.6 times more Manganese, 2.4 times more Potassium, 5.2 times more Sodium, 2.8 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• Both Boiled Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach have 1.2 times more Protein than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Broccoli Spears offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 300 calories.
• Both Boiled and Drained Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.