Comparing Nutrients in 300 calories Boiled Spinach VS Broccoli

Weight per 300 calories

• Boiled Spinach: 1304g
• Broccoli: 882g

Raw Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Spinach, which is low in comparison to other foods. Boiled Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Spinach	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	69% 38.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	759% 6835μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Broccoli	Recommended Dietary Allowance
Calcium	177% 1774mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	32% 1190g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 25 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 3.9 times more Vitamin E and 7.2 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin B5 and 6.2 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spinach vs Broccoli:

• Boiled and Drained Spinach has 4.3 times more Calcium, 5.2 times more Copper, 7.2 times more Iron, 6.1 times more Magnesium, 6.6 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Broccoli.
• Both Boiled and Drained Spinach and Raw Broccoli have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spinach has 2.2 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Saturated Fat and 2.7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Boiled and Drained Spinach as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.