Comparing Nutrients in 500 calories New Zealand Spinach VS Boiled Broccoli

Weight per 500 calories

• New Zealand Spinach: 3571g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.5 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	79% 103g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	141% 53.6g	124% 47g	38g per day for Men 19-50 years
Protein	96% 53.6g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	357% 4.64mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	223% 11mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	835% 11mg	220% 2.86mg	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	134% 536μg	386% 1543μg	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	1190% 1071mg	1030% 927mg	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	338% 50.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10030% 12036μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	207% 2071mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	357% 28.6mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	332% 1393mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	120% 2.77mg	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	143% 1000mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	137% 4643mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	310% 4643mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	91% 3357g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach has 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 2.4 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin C per 500 kcal.
• Both Raw New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw New Zealand Spinach has 3.6 times more Calcium, 3.8 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 8.2 times more Manganese, 7.9 times more Sodium, 2.1 times more Zinc and 2.6 times more Water than Boiled and Drained Broccoli.
• Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw New Zealand Spinach has 1.2 times more Fat, 1.4 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.