Comparing Nutrients in 300 calories Spinach VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	36.4% 47.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	75.5% 28.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	680% 6117μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	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	407% 367mg	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	177% 26.5mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	129% 1291mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	442% 35.3mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	91% 639mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	26.3% 972g	3700g per day for Men 19-50 years

Spinach VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Spinach have 11.2 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9, 1.9 times more Vitamin E and 6.7 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.5 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin C per 300 calories.
• Both Raw 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 Spinach vs Cooked Chopped Frozen Broccoli:

• 300 calories of Spinach have 3.7 times more Calcium, 4.7 times more Copper, 5.4 times more Iron, 7.4 times more Magnesium, 4.9 times more Manganese, 1.2 times more Phosphorus, 4.8 times more Potassium, 1.7 times more Selenium, 8.7 times more Sodium, 2.3 times more Zinc and 1.2 times more Water than Cooked Chopped Frozen Broccoli.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 4 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.9 times more Sugars than Raw Spinach.
• Both Spinach and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Spinach as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.