Comparing Nutrients in 500 calories Broccoli VS Boiled Spinach

Weight per 500 calories

• Broccoli: 1471g
• Boiled Spinach: 2174g

Broccoli has 1.5 times more energy per 100g than Boiled Spinach. It has low energy density when compared to other foods. Boiled and Drained Spinach having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Broccoli	Boiled Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	5.83% 5.65g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	34.5% 25g	13% 9.35g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	137% 52g	38g per day for Men 19-50 years
Protein	74% 41.5g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1266% 11391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	395% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	405% 5.26mg	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	232% 926μg	793% 3174μg	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	1458% 1312mg	237% 213mg	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	76.5% 11.5mg	301% 45.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	8942% 10730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Spinach	Recommended Dietary Allowance
Calcium	69% 691mg	296% 2957mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	20.5% 822μg	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	134% 10.7mg	970% 77.6mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	884% 20.3mg	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	139% 971mg	174% 1217mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	53.6% 1983g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Boiled Spinach:

• Raw Broccoli has 2.7 times more Vitamin B5 and 6.2 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 25 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 3.9 times more Vitamin E and 7.2 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Spinach have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Spinach:

• Boiled and Drained Spinach contains 4.3 times more Calcium, 5.2 times more Copper, 7.2 times more Iron, 6.1 times more Magnesium, 6.6 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Spinach have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.8 times more Saturated Fat and 2.7 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 2.2 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Spinach have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.