Comparing Nutrients in 100 calories Broccoli Raab VS Boiled Spinach

Weight per 100 calories

• Broccoli Raab: 455g
• Boiled Spinach: 435g

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

Discover which food has more nutrients per 100 calories - Broccoli Raab or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	53.7% 0.86g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	2.58% 1.87g	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	1.07% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.3% 12.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	66% 595μg	253% 2278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	81% 1.05mg	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	94% 377μg	159% 635μg	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	102% 92mg	47.3% 42.6mg	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	49% 7.36mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	848% 1018μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Spinach	Recommended Dietary Allowance
Calcium	49% 491mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.1% 164μg	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	122% 9.73mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	177% 4.07mg	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	47.4% 332mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	59.6% 2026mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	11.4% 421g	10.7% 397g	3700g per day for Men 19-50 years

Broccoli Raab VS Boiled Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli Raab or Boiled Spinach?

Lets compare vitamin content per 100 calories of Broccoli Raab vs Boiled Spinach:

• 100 calories of Broccoli Raab have 1.8 times more Vitamin B1, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled Spinach.
• While 100 kcal of Boiled and Drained Spinach contain 3.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Spinach provide similar amounts of Vitamin E per 100 calories.
• Both Raw Broccoli Raab as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli Raab vs Boiled Spinach:

• 100 calories of Broccoli Raab have 1.4 times more Phosphorus than Boiled Spinach.
• While 100 kcal of Boiled and Drained Spinach contain 4 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 2.3 times more Potassium, 1.4 times more Selenium and 2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Spinach contain similar levels of Calcium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli Raab have 2 times more Fat and 2.1 times more Omega 3 than Boiled Spinach.
• While 100 kcal of Boiled and Drained Spinach contain 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Spinach offer comparable quantities of Energy, Sugars, Fiber and Protein per 100 calories.
• Both Raw Broccoli Raab as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in 100 calories.