Comparing Nutrients in 100 calories Broccoli VS Canned Spinach with Liquids

Weight per 100 calories

• Broccoli: 294g
• Canned Spinach with Liquids: 526g

Broccoli has 1.8 times more energy per 100g than Canned Spinach with Liquids. It has low energy density when compared to other foods. Canned Spinach Solids and Liquids having very low energy density.

Discover which food has more nutrients per 100 calories - Broccoli or Canned Spinach with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.4% 1.74g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	15% 8.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	10% 91μg	236% 2126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	32.4% 0.42mg	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	46.3% 185μg	76.3% 305μg	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	292% 262mg	79% 71mg	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	15.3% 2.3mg	56% 8.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	1670% 2004μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	14% 138mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	68% 0.61mg	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	27% 2.15mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	113% 2.6mg	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	27.7% 194mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	7.1% 263g	13.3% 491g	3700g per day for Men 19-50 years

Broccoli VS Canned Spinach With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli or Canned Spinach with Liquids?

Lets compare vitamin content per 100 calories of Broccoli vs Canned Spinach with Liquids:

• 100 calories of Broccoli have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 8.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 3.7 times more Vitamin C than Canned Spinach with Liquids.
• While 100 kcal of Canned Spinach Solids and Liquids contain 23.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9, 3.7 times more Vitamin E and 6.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli vs Canned Spinach with Liquids:

• 100 kcal of Canned Spinach Solids and Liquids contain 3.2 times more Calcium, 4.2 times more Copper, 3.9 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 1.3 times more Potassium, 4.1 times more Sodium, 1.8 times more Zinc and 1.9 times more Water than Raw Broccoli.
• Both Broccoli and Canned Spinach with Liquids contain similar levels of Phosphorus and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli have 1.3 times more Carbohydrate and 2.9 times more Sugars than Canned Spinach with Liquids.
• While 100 kcal of Canned Spinach Solids and Liquids contain 1.8 times more Fat, 3.5 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Broccoli and Canned Spinach with Liquids offer comparable quantities of Energy per 100 calories.
• Both Raw Broccoli as well as Canned Spinach Solids and Liquids provide inadequate amounts of Omega 6 in 100 calories.