Comparing Nutrients in 500 calories Boiled Chopped Or Leaf Frozen Spinach VS Broccoli

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach: 1471g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	341% 5.46g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	54.3% 70.6g	75% 98g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 1.47g	g per day for Men 19-50 years
Fiber	143% 54.4g	101% 38.2g	38g per day for Men 19-50 years
Protein	105% 59g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	985% 8868μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	445% 1779μg	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	36% 32.4mg	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	347% 52mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Broccoli	Recommended Dietary Allowance
Calcium	225% 2250mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	360% 29mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	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	105% 735mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	95% 1426mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 19.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 4.5 times more Vitamin E and 5.3 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 40.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.3 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 3.4 times more Manganese, 2.2 times more Selenium and 2.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.4 times more Fat, 1.4 times more Saturated Fat, 5.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Carbohydrate, 3.3 times more Sugars and 7.6 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.