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

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Boiled Chopped Or Leaf Frozen Spinach: 1471g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.4 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Cooked Broccoli Raab	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	10.7% 10.4g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	251% 4g	341% 5.46g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 3g	% 3.1g	g per day for Men 19-50 years
Fiber	147% 56g	143% 54.4g	38g per day for Men 19-50 years
Protein	137% 76.6g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	504% 4540μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	236% 2360mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	318% 25.4mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	234% 1640mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	95% 1426mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	35.3% 1308g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Broccoli Raab have 2.9 times more Vitamin B1, 6.2 times more Vitamin B3, 8.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 22.9 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2 times more Vitamin A, 1.3 times more Vitamin B9 and 1.6 times more Vitamin K than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B2 and Vitamin E per 500 calories.
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 500 calories of Cooked Broccoli Raab have 2.2 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Zinc and 1.4 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.6 times more Copper, 2.2 times more Magnesium, 1.4 times more Manganese, 3.1 times more Selenium and 1.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 1.7 times more Sugars and 1.3 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.4 times more Omega 3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per 500 calories.
• Both Cooked Broccoli Raab as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.