Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Boiled New Zealand Spinach

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled New Zealand Spinach: 4167g

Frozen Broccoli Spears have 2.4 times more energy per 100g than Boiled New Zealand Spinach. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Boiled New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Broccoli Spears	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.5% 1.13g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	146% 2.33g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	35% 25.3g	14.4% 10.4g	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	136% 51.7g	154% 58.3g	38g per day for Men 19-50 years
Protein	94% 52.8g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	109% 983μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	213% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	760% 9.88mg	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	405% 1621μg	83.3% 333μg	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	1308% 1178mg	741% 667mg	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	155% 23.3mg	342% 51.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	10139% 12167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	70.7% 707mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	356% 3.2mg	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	155% 12.4mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	317% 1333mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	953% 22mg	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	145% 1017mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	297% 4458mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	117% 13mg	11mg per day for Men 19-50 years
Water	42% 1561g	107% 3950g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled New Zealand Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Boiled New Zealand Spinach?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Boiled New Zealand Spinach:

• 500 calories of Frozen Broccoli Spears have 4.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled New Zealand Spinach.
• While 500 kcal of Boiled and Drained New Zealand Spinach contain 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin E and 7 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled New Zealand Spinach provide similar amounts of Vitamin B1 per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Boiled New Zealand Spinach:

• 500 kcal of Boiled and Drained New Zealand Spinach contain 2.8 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 4.8 times more Magnesium, 5 times more Manganese, 15.2 times more Sodium, 2.2 times more Zinc and 2.5 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled New Zealand Spinach contain similar levels of Phosphorus, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 2.4 times more Sugars than Boiled New Zealand Spinach.
• Both Frozen Broccoli Spears and Boiled New Zealand Spinach offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Omega 6 in 500 calories.