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Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Spinach

Weight per 100 calories

Frozen Chopped Broccoli
385g
Spinach
435g

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

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Spinach?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli
34%
8%
58%
Spinach
39%
12%
49%
100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Spinach
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g
Fat
1.75%1.7g
1.1 gvs1.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g
Saturated Fat
0.86%0.27g
0.17 gvs0.27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.2%0.4g
Omega 3
37.5%0.6g
0.4 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g
Omega 6
0.66%0.11g
0.12 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.4g
Carbohydrate
12%15.8g
18.4 gvs15.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.16%5.2g
Sugars
2.5%1.83g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.2 gvs1.83 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.4%3.2g
Fructose
0.9%0.65g
≤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]
3.2 gvs0.65 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.9g
Glucose
%0.48g
2.9 gvs0.48 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.3g
NA gvs0.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.4%11.5g
Fiber
25%9.57g
11.5 gvs9.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g
Protein
22.2%12.4g
11 gvs12.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Spinach
22.2%200μg
Vitamin A
227%2039μg
RAE, retinol activity equivalents
200 μgvs2039 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg
Vitamin B1
28.3%0.34mg
Thiamine
0.2 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg
Vitamin B2
63.2%0.82mg
Riboflavin
0.37 mgvs0.82 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
19.7%3.15mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs3.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.5%1.07mg
Vitamin B5
5.65%0.28mg
Pantothenic acid
1.07 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.5%0.5mg
Vitamin B6
65.2%0.85mg
Pyridoxine
0.5 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
61.6%18.5μg
Biotin
NA μgvs18.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.4%258μg
Vitamin B9
211%843μg
Folates and Folic Acid
258 μgvs843 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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241%217mg
Vitamin C
136%122mg
Ascorbic acid
217 mgvs122 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.3%4.7mg
Vitamin E
59%8.83mg
Tocopherols and Tocotrienols
4.7 mgvs8.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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260%312μg
Vitamin K
1750%2100μg
Phytomenadione or phylloquinone
312 μgvs2100 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Spinach
21.5%215mg
Calcium
43%430mg
215 mgvs430 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.2%0.15mg
Copper
63%0.57mg
0.15 mgvs0.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg
Iron
147%11.8mg
3.1 mgvs11.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.2mg
Magnesium
81.8%343mg
69.2 mgvs343 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
170%3.9mg
1.13 mgvs3.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.5%192mg
Phosphorus
30.4%213mg
192 mgvs213 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%815mg
Potassium
71.4%2426mg
815 mgvs2426 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%10.8μg
Selenium
7.9%4.35μg
10.8 μgvs4.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.15%92mg
Sodium
23%343mg
92 mgvs343 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.8%1.85mg
Zinc
21%2.3mg
1.85 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.5%352g
Water
10.7%397g
352 gvs397 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Spinach:
Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliSpinachVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Boiled SpinachSpinachVS Boiled Spinach
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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