Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories Canned Spinach with LiquidsVS Broccoli

Weight per 500 calories

Canned Spinach with Liquids
2632g
Broccoli
1471g

Raw 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 Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Broccoli
27%
8%
65%
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 .

Find Vegetables rich in Energy
10%9.74g
Fat
5.6%5.44g
9.74 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
4.93%1.58g
Saturated Fat
5.24%1.68g
1.58 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
201%3.2g
Omega 3
58%0.93g
3.2 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
3.56%0.61g
Omega 6
4.24%0.72g
0.61 gvs0.72 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
59%77g
Carbohydrate
75%98g
77 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
12%8.7g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.7 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
13.8%10g
≤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 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
152%58g
Fiber
101%38.2g
58 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
99%55.5g
Protein
74%41.5g
55.5 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1181%10632μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
10632 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
39.5%0.47mg
Vitamin B1
87%1.04mg
Thiamine
0.47 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
215%2.8mg
Vitamin B2
132%1.72mg
Riboflavin
2.8 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
44.6%7.13mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
7.13 mgvs9.4 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
20%1mg
Vitamin B5
169%8.43mg
Pantothenic acid
1 mgvs8.43 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
162%2.1mg
Vitamin B6
198%2.57mg
Pyridoxine
2.1 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
382%1526μg
Vitamin B9
232%926μg
Folates and Folic Acid
1526 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
395%355mg
Vitamin C
1458%1312mg
Ascorbic acid
355 mgvs1312 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
281%42mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
42 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
8351%10021μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
10021 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

218%2184mg
Calcium
69%691mg
2184 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
339%3.05mg
Copper
80%0.72mg
3.05 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
520%41.6mg
Iron
134%10.7mg
41.6 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
351%1474mg
Magnesium
73.5%309mg
1474 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
564%13mg
Manganese
134%3.1mg
13 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
120%842mg
Phosphorus
139%971mg
842 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
178%6053mg
Potassium
137%4647mg
6053 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
57.4%31.6μg
Selenium
67%36.8μg
31.6 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
132%1974mg
Sodium
32.4%485mg
1974 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
100%11mg
Zinc
55%6.03mg
11 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
66.3%2453g
Water
35.5%1313g
2453 gvs1313 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs Broccoli:
Comparing minerals per 500 calories for Canned Spinach with Liquids vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: