Comparing Nutrients in 500 calories Vinespinach VS Frozen Chopped Broccoli

Weight per 500 calories

• Vinespinach: 2632g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Raw Vinespinach, which is very low in comparison to other foods. Vinespinach having very low energy density.

Discover which food has more nutrients per 500 calories - Vinespinach or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Vinespinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	69% 89.5g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	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	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1170% 10526μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.08mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	486% 6.3mg	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	921% 3684μg	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	2982% 2684mg	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	NA	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	287% 2868mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	81% 0.73mg	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	395% 31.6mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	407% 1711mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	195% 1368mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	395% 13421mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	66.2% 2450g	47.5% 1759g	3700g per day for Men 19-50 years

Vinespinach VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vinespinach or Frozen Chopped Broccoli?

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

• 500 calories of Vinespinach have 10.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 3.8 times more Vitamin B5 than Raw Vinespinach.
• Both Raw Vinespinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Vinespinach vs Frozen Chopped Broccoli:

• 500 calories of Vinespinach have 2.7 times more Calcium, 3.9 times more Copper, 2 times more Iron, 4.9 times more Magnesium, 3.4 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Sodium, 1.2 times more Zinc and 1.4 times more Water than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Selenium than Raw Vinespinach.

Comparison of macro-nutrients per 500 calories:

• Both Raw Vinespinach and Frozen Chopped Broccoli, Unprepared have similar amounts of macro-nutrients per 500 kcal
• Both Vinespinach and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.