Comparing Nutrients in 300 calories Spinach VS Broccoli

Weight per 300 calories

• Spinach: 1304g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Spinach	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	36.4% 47.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.88g	g per day for Men 19-50 years
Fiber	75.5% 28.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	680% 6117μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	119% 1.54mg	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	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	407% 367mg	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	177% 26.5mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Broccoli	Recommended Dietary Allowance
Calcium	129% 1291mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	91% 639mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Spinach has 22.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 4.6 times more Vitamin B9, 3.8 times more Vitamin E and 7 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 6 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Spinach.
• Both Raw Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spinach vs Broccoli:

• Raw Spinach has 3.1 times more Calcium, 3.9 times more Copper, 5.5 times more Iron, 5.6 times more Magnesium, 6.3 times more Manganese, 2.6 times more Potassium, 3.5 times more Sodium, 1.9 times more Zinc and 1.5 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Selenium than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Spinach has 1.6 times more Fat, 3.2 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Sugars and 3.1 times more Fructose than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Raw Spinach as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.