Comparing Nutrients in 100 calories Frozen Spinach VS Frozen Broccoli Spears

Weight per 100 calories

• Frozen Spinach: 345g
• Frozen Broccoli Spears: 345g

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

Discover which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	7% 5.07g	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	0.86% 0.62g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	225% 2021μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	46.4% 0.6mg	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	125% 500μg	81% 324μg	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	21% 19mg	262% 236mg	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	66.7% 10mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1069% 1283μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	44.5% 445mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	13.8% 0.12mg	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	81.5% 6.5mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	38.4% 0.88mg	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	24% 169mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	8.4% 311g	8.44% 312g	3700g per day for Men 19-50 years

Frozen Spinach VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Spinach or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Frozen Spinach vs Frozen Broccoli Spears:

• 100 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 100 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 100 calories.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Spinach vs Frozen Broccoli Spears:

• 100 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 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Spinach have 1.7 times more Fat than Frozen Broccoli Spears.
• While 100 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 100 calories.
• Both Unprepared Frozen Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.