Comparing Nutrients in 500 calories Cooked Malabar Spinach VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cooked Malabar Spinach: 2174g
• Cooked Chopped Frozen Broccoli: 1786g

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 Malabar Spinach or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Malabar Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	120% 45.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	116% 64.8g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	140% 1261μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	216% 2.8mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.93mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	179% 2.32mg	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	620% 2478μg	250% 1000μg	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	143% 128mg	796% 716mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	270% 2696mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	67.5% 0.61mg	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	402% 32mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	248% 1043mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	173% 4mg	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	112% 783mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	164% 5565mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	79.7% 1196mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	54.3% 2011g	43.8% 1620g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Malabar Spinach have 1.4 times more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Vitamin B5 and 5.6 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• Both Cooked Malabar Spinach as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Malabar Spinach have 4.6 times more Calcium, 4 times more Copper, 3 times more Iron, 4.5 times more Magnesium, 1.4 times more Manganese, 2.2 times more Potassium, 1.6 times more Selenium, 6.1 times more Sodium, 1.3 times more Zinc and 1.2 times more Water than Cooked Chopped Frozen Broccoli.
• Both Cooked Malabar Spinach and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Malabar Spinach have 7.9 times more Fat than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Fiber and Protein per 500 calories.