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Comparing Nutrients in 500 calories Boiled New Zealand SpinachVS 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%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.3%7.1g
Fat
5.75%5.58g
7.1 gvs5.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.5%1.13g
Saturated Fat
2.64%0.85g
1.13 gvs0.85 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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146%2.33g
Omega 3
126%2g
2.33 gvs2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.7%0.46g
Omega 6
3.5%0.6g
0.46 gvs0.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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68.3%88.8g
Carbohydrate
70.7%92g
88.8 gvs92 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.4%10.4g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
22%16g
≤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]
NA gvs16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%14.4g
NA gvs14.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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154%58.3g
Fiber
152%57.7g
58.3 gvs57.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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97%54g
Protein
96%54g
54 gvs54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
111%1000μg
RAE, retinol activity equivalents
NA μgvs1000 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.25mg
Vitamin B1
85%1mg
Thiamine
1.25 mgvs1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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343%4.46mg
Vitamin B2
142%1.85mg
Riboflavin
4.46 mgvs1.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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102%16.3mg
Vitamin B3
56.5%9.04mg
Niacin, nicotinic acid, niacinamide
16.3 mgvs9.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
213%10.7mg
Vitamin B5
107%5.37mg
Pantothenic acid
10.7 mgvs5.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
760%9.88mg
Vitamin B6
192%2.5mg
Pyridoxine
9.88 mgvs2.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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83.3%333μg
Vitamin B9
322%1288μg
Folates and Folic Acid
333 μgvs1288 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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741%667mg
Vitamin C
1205%1085mg
Ascorbic acid
667 mgvs1085 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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342%51.3mg
Vitamin E
156%23.5mg
Tocopherols and Tocotrienols
51.3 mgvs23.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10139%12167μg
Vitamin K
1300%1560μg
Phytomenadione or phylloquinone
12167 μgvs1560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

200%2000mg
Calcium
108%1077mg
2000 mgvs1077 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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356%3.2mg
Copper
81%0.73mg
3.2 mgvs0.73 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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344%27.5mg
Iron
195%15.6mg
27.5 mgvs15.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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317%1333mg
Magnesium
82.4%346mg
1333 mgvs346 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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953%22mg
Manganese
246%5.65mg
22 mgvs5.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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131%917mg
Phosphorus
137%962mg
917 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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125%4250mg
Potassium
120%4077mg
4250 mgvs4077 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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68%37.5μg
Selenium
98%54μg
37.5 μgvs54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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297%4458mg
Sodium
30.8%462mg
4458 mgvs462 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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117%13mg
Zinc
84%9.23mg
13 mgvs9.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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107%3950g
Water
47.5%1759g
3950 gvs1759 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Frozen Chopped Broccoli:
Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: