Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Frozen Spinach

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Frozen Spinach: 1724g

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 Broccoli Raab or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Cooked Broccoli Raab	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	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	251% 4g	88.4% 1.4g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	g per day for Men 19-50 years
Sucrose	% 3g	% 4.14g	g per day for Men 19-50 years
Fiber	147% 56g	132% 50g	38g per day for Men 19-50 years
Protein	137% 76.6g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	504% 4540μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Spinach	Recommended Dietary Allowance
Calcium	236% 2360mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	276% 2.5mg	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	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	528% 12mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	42% 1555g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Frozen Spinach Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Frozen Spinach:

• 500 calories of Cooked Broccoli Raab have 2.1 times more Vitamin B1, 4.6 times more Vitamin B3, 5.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.8 times more Vitamin C than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 2.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin K than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Spinach provide similar amounts of Vitamin E per 500 calories.
• Both Cooked Broccoli Raab as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Frozen Spinach:

• 500 calories of Cooked Broccoli Raab have 1.9 times more Phosphorus than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 1.7 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese and 4 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Spinach contain similar levels of Calcium, Potassium, Sodium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 2.8 times more Omega 3 and 1.2 times more Protein than Frozen Spinach.
• Both Cooked Broccoli Raab and Frozen Spinach offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per 500 calories.
• Both Cooked Broccoli Raab as well as Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.