Comparing Nutrients in 500 calories New Zealand Spinach VS Broccoli

Weight per 500 calories

• New Zealand Spinach: 3571g
• Broccoli: 1471g

Raw Broccoli has 2.4 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	141% 53.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	96% 53.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	357% 4.64mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	223% 11mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	835% 11mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10030% 12036μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Broccoli	Recommended Dietary Allowance
Calcium	207% 2071mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	80% 0.72mg	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	357% 28.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	332% 1393mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	137% 4643mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	310% 4643mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	91% 3357g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach has 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 4.4 times more Vitamin E and 8.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Vitamin C per 500 kcal.
• Both Raw New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw New Zealand Spinach has 3 times more Calcium, 4.6 times more Copper, 2.7 times more Iron, 4.5 times more Magnesium, 7.4 times more Manganese, 9.6 times more Sodium, 2.3 times more Zinc and 2.6 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Selenium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw New Zealand Spinach has 1.3 times more Fat, 2.5 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Saturated Fat and 2.4 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.