Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Canned Spinach with Liquids

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Canned Spinach with Liquids: 2632g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Canned Spinach with Liquids. It has very low energy density when compared to other foods. Canned Spinach Solids and Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Canned Spinach with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	126% 2g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	70.7% 92g	59% 77g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	152% 58g	38g per day for Men 19-50 years
Protein	96% 54g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	111% 1000μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	108% 1077mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	339% 3.05mg	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	195% 15.6mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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% 962mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	132% 1974mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	100% 11mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	66.3% 2453g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Canned Spinach With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Canned Spinach with Liquids?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Canned Spinach with Liquids:

• 500 calories of Frozen Chopped Broccoli have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 5.4 times more Vitamin B5 and 3.1 times more Vitamin C than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 10.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin E and 6.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Spinach with Liquids provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Canned Spinach with Liquids:

• 500 calories of Frozen Chopped Broccoli have 1.7 times more Selenium than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 2 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 2.3 times more Manganese, 1.5 times more Potassium, 4.3 times more Sodium and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Spinach with Liquids contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 3 times more Sugars than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 1.7 times more Fat and 1.6 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Spinach with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Spinach Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.