Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Boiled Mustard Spinach

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Mustard Spinach: 3125g

Cooked Chopped Frozen Broccoli has 1.8 times more energy per 100g than Boiled Mustard Spinach. It has very low energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled Mustard Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	164% 62.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	101% 911μg	1424% 12813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	233% 3.03mg	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	250% 1000μg	570% 2281μg	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	796% 716mg	2257% 2031mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	59% 589mg	494% 4938mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	174% 1.56mg	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	136% 11mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	367% 8.44mg	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	125% 875mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	262% 8906mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	80% 2953g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Mustard Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled Mustard Spinach?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Boiled Mustard Spinach:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B5 than Boiled Mustard Spinach.
• While 500 kcal of Boiled and Drained Mustard Spinach contain 14.1 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Boiled Mustard Spinach:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Phosphorus and 1.5 times more Zinc than Boiled Mustard Spinach.
• While 500 kcal of Boiled and Drained Mustard Spinach contain 8.4 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.1 times more Manganese, 3.5 times more Potassium, 1.5 times more Selenium, 2.2 times more Sodium and 1.8 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Mustard Spinach contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled Chopped Frozen Broccoli and Boiled and Drained Mustard Spinach have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Chopped Frozen Broccoli and Boiled Mustard Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.