Comparing Nutrients in 500 calories Boiled Spinach VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Spinach: 2174g
• Frozen Chopped Broccoli: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Spinach or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.65g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.93g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	125% 2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	70.7% 92g	130g per day for Men 19-50 years
Sugars	13% 9.35g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	152% 57.7g	38g per day for Men 19-50 years
Protein	115% 64.6g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1266% 11391μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.13mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	192% 2.5mg	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	793% 3174μg	322% 1288μg	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	237% 213mg	1205% 1085mg	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	301% 45.2mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8942% 10730μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	296% 2957mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	20.5% 822μg	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	970% 77.6mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	246% 5.65mg	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	174% 1217mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	101% 1522mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	53.6% 1983g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Spinach vs Frozen Chopped Broccoli:

• Boiled and Drained Spinach has 11.4 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Spinach vs Frozen Chopped Broccoli:

• Boiled and Drained Spinach has 2.7 times more Calcium, 5.2 times more Copper, 5 times more Iron, 5.5 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 3.3 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Selenium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared contains 2.8 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.