Comparing Nutrients in 500 calories Canned Spinach with Liquids VS Boiled Broccoli

Weight per 500 calories

• Canned Spinach with Liquids: 2632g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is low in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	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	59% 77g	79% 103g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	152% 58g	124% 47g	38g per day for Men 19-50 years
Protein	99% 55.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	382% 1526μg	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	395% 355mg	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	281% 42mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	218% 2184mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	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	520% 41.6mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	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	120% 842mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	132% 1974mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs Boiled Broccoli:

• Canned Spinach Solids and Liquids have 9.7 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin E and 5 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Vitamin B1, 8.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Canned Spinach Solids and Liquids 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 Canned Spinach with Liquids vs Boiled Broccoli:

• Canned Spinach Solids and Liquids have 3.8 times more Calcium, 3.5 times more Copper, 4.3 times more Iron, 4.9 times more Magnesium, 4.7 times more Manganese, 1.4 times more Potassium, 1.4 times more Selenium, 3.4 times more Sodium, 1.7 times more Zinc and 1.9 times more Water than Boiled and Drained Broccoli.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach Solids and Liquids have 1.7 times more Fat, 1.9 times more Omega 3, 1.2 times more Fiber and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.