Comparing Nutrients in 500 calories Spinach VS Broccoli

Weight per 500 calories

• Spinach: 2174g
• Broccoli: 1471g

Raw Broccoli has 1.5 times more energy per unit of mass than Raw Spinach, which is low in comparison to other foods. Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Spinach	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	188% 3g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	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	60.7% 79g	75% 98g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 1.47g	g per day for Men 19-50 years
Fiber	126% 48g	101% 38.2g	38g per day for Men 19-50 years
Protein	111% 62g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	198% 2.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	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	679% 611mg	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	294% 44mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Broccoli	Recommended Dietary Allowance
Calcium	215% 2152mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	736% 59mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	152% 1065mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Spinach has 22.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 4.6 times more Vitamin B9, 3.8 times more Vitamin E and 7 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 6 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Spinach.
• Both Raw Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spinach vs Broccoli:

• Raw Spinach has 3.1 times more Calcium, 3.9 times more Copper, 5.5 times more Iron, 5.6 times more Magnesium, 6.3 times more Manganese, 2.6 times more Potassium, 3.5 times more Sodium, 1.9 times more Zinc and 1.5 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Selenium than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 1.6 times more Fat, 3.2 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Sugars and 3.1 times more Fructose than Raw Spinach.
• Both Raw Spinach and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Raw Spinach as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.