Comparing Nutrients in 300 calories Boiled Spinach VS Broccoli Raab

Weight per 300 calories

• Boiled Spinach: 1304g
• Broccoli Raab: 1364g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.33% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	7.15% 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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	97% 37g	38g per day for Men 19-50 years
Protein	69% 38.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	759% 6835μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Broccoli Raab	Recommended Dietary Allowance
Calcium	177% 1774mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	32% 1190g	34% 1262g	3700g per day for Men 19-50 years

Boiled Spinach VS Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Spinach have 3.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.2 times more Vitamin E and 2.1 times more Vitamin K than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spinach vs Broccoli Raab:

• 300 calories of Boiled Spinach have 1.2 times more Calcium, 4 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 2.3 times more Potassium, 1.4 times more Selenium and 2 times more Sodium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.4 times more Phosphorus than Boiled and Drained Spinach.
• Both Boiled Spinach and Broccoli Raab contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach have 1.3 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 2 times more Fat and 2.1 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled Spinach and Broccoli Raab offer comparable quantities of Energy, Sugars, Fiber and Protein per 300 calories.
• Both Boiled and Drained Spinach as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.