Comparing Nutrients in 500 calories Boiled Broccoli VS Canned Spinach with Liquids and Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Canned Spinach with Liquids and Salt: 2632g

Boiled Broccoli has 1.8 times more energy per 100g than Canned Spinach with Liquids and Salt. It has low energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Canned Spinach with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Boiled Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	59% 77g	130g per day for Men 19-50 years
Sugars	27.4% 20g	12% 8.7g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	111% 42g	38g per day for Men 19-50 years
Protein	60.7% 34g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	162% 2.1mg	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	386% 1543μg	382% 1526μg	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	1030% 927mg	395% 355mg	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	138% 20.7mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	57% 571mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	339% 3.05mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	564% 13mg	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	137% 957mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	100% 11mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	66.3% 2453g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Canned Spinach with Liquids and Salt:

• Boiled and Drained Broccoli has 1.9 times more Vitamin B1, 8.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 9.7 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin E and 5 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Canned Spinach with Liquids and Salt:

• Canned Spinach Solids and Liquids with Salt contain 3.8 times more Calcium, 3.5 times more Copper, 4.3 times more Iron, 4.9 times more Magnesium, 4.7 times more Manganese, 1.4 times more Potassium, 1.4 times more Selenium, 14.3 times more Sodium, 1.7 times more Zinc and 1.9 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 1.3 times more Carbohydrate and 2.3 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.7 times more Fat, 1.9 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Spinach Solids and Liquids with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.