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

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Chopped Or Leaf Frozen Spinach: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	341% 5.46g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0% 0g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	141% 53.6g	143% 54.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	101% 911μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	154% 2mg	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	445% 1779μg	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	36% 32.4mg	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	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	59% 589mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	263% 2.37mg	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	360% 29mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	458% 10.5mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	95% 1426mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	35.3% 1308g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Chopped Or Leaf Frozen Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B3, 4.4 times more Vitamin B5 and 22.1 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 9.7 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B9, 2.2 times more Vitamin E and 5.1 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen 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 Chopped Or Leaf Frozen Spinach:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3.8 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 2.6 times more Manganese, 1.8 times more Potassium, 6.5 times more Selenium, 7.3 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.4 times more Carbohydrate and 3.5 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 6 times more Fat and 7.3 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.