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

Weight per 500 calories

• Cooked Malabar Spinach: 2174g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Cooked Malabar Spinach, which is very low in comparison to other foods. Cooked Malabar Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Malabar Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	NA	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	116% 64.8g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	140% 1261μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	216% 2.8mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.93mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	270% 2696mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	248% 1043mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	164% 5565mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	79.7% 1196mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	54.3% 2011g	42% 1561g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Malabar Spinach have 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 9.2 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Malabar Spinach have 3.8 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 3.8 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium, 4.1 times more Sodium and 1.3 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Phosphorus and 1.7 times more Selenium than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Frozen Broccoli Spears contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Malabar Spinach have 2.9 times more Fat and 1.2 times more Protein than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.6 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 500 calories.