Comparing Nutrients in 500 calories Boiled New Zealand Spinach VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled New Zealand Spinach: 4167g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 2.2 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is very low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	70.7% 92g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	154% 58.3g	152% 57.7g	38g per day for Men 19-50 years
Protein	97% 54g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	192% 2.5mg	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	83.3% 333μg	322% 1288μg	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	741% 667mg	1205% 1085mg	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	342% 51.3mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	200% 2000mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	81% 0.73mg	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	344% 27.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	246% 5.65mg	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	131% 917mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	297% 4458mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	107% 3950g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Frozen Chopped Broccoli:

• Boiled and Drained New Zealand Spinach has 1.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin E and 7.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Frozen Chopped Broccoli:

• Boiled and Drained New Zealand Spinach has 1.9 times more Calcium, 4.4 times more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 3.9 times more Manganese, 9.7 times more Sodium, 1.4 times more Zinc and 2.2 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Selenium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained New Zealand Spinach has 1.3 times more Fat than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.