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

Weight per 500 calories

• Broccoli Raab: 2273g
• Boiled Chopped Or Leaf Frozen Spinach: 1471g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	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	11.5% 11g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	341% 5.46g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 3.1g	g per day for Men 19-50 years
Fiber	161% 61.4g	143% 54.4g	38g per day for Men 19-50 years
Protein	129% 72g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	331% 2977μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	245% 2455mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	95% 1426mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	57% 2103g	35.3% 1308g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Broccoli Raab have 3.2 times more Vitamin B1, 4.3 times more Vitamin B3, 6.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 14.2 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3 times more Vitamin A, 1.4 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• Both Raw 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 Broccoli Raab vs Boiled Chopped Or Leaf Frozen Spinach:

• 500 calories of Broccoli Raab have 1.7 times more Iron, 2.3 times more Phosphorus, 2.4 times more Zinc and 1.6 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.5 times more Copper, 2.4 times more Magnesium, 3.6 times more Selenium and 1.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 1.2 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Omega 3 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per 500 calories.
• Both Raw Broccoli Raab as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.