Comparing Nutrients in 500 calories Frozen Spinach VS Frozen Broccoli Spears

Weight per 500 calories

• Frozen Spinach: 1724g
• Frozen Broccoli Spears: 1724g

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

Discover which food has more nutrients per 500 calories - Frozen Spinach or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	71% 92g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	35% 25.3g	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	4.3% 3.1g	NA	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	% 4.14g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	132% 50g	136% 51.7g	38g per day for Men 19-50 years
Protein	112% 62.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	232% 3mg	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	625% 2500μg	405% 1621μg	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	105% 95mg	1308% 1178mg	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	333% 50mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	222% 2224mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	69% 0.62mg	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	407% 32.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	192% 4.4mg	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	121% 845mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	42% 1555g	42% 1561g	3700g per day for Men 19-50 years

Frozen Spinach VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Spinach or Frozen Broccoli Spears?

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

• 500 calories of Frozen Spinach have 10.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 3.7 times more Vitamin K than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.6 times more Vitamin B5 and 12.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Spinach vs Frozen Broccoli Spears:

• 500 calories of Frozen Spinach have 3.1 times more Calcium, 4 times more Copper, 2.6 times more Iron, 4.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 3.2 times more Selenium, 4.4 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Spinach have 1.7 times more Fat than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Frozen Broccoli Spears offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.