Comparing Nutrients in 100 calories New Zealand SpinachVS Frozen Chopped Broccoli

Weight per 100 calories

New Zealand Spinach

714g

Frozen Chopped Broccoli

385g

Frozen Chopped Broccoli, Unprepared has 1.9 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

New Zealand Spinachvs Frozen Chopped Broccoli

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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1.47%1.43g

Fat

1.15%1.1g

1.43 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.53%0.17g

0.23 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g

Omega 3

25.2%0.4g

0.47 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g

Omega 6

0.7%0.12g

0.093 gvs0.12 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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13.7%18g

Carbohydrate

14%18.4g

18 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.86%2.07g

Sugars

7.16%5.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.07 gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.4%3.2g

≤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]

NA gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.9g

NA gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g

Fiber

30.4%11.5g

10.7 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g

Protein

19.3%11g

10.7 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

New Zealand Spinachvs Frozen Chopped Broccoli

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

NA μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg

Vitamin B1

17%0.2mg

Thiamine

0.29 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.4%0.93mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.93 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

3.57 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.6%2.23mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

2.23 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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167%2.17mg

Vitamin B6

38.5%0.5mg

Pyridoxine

2.17 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

107 μgvs258 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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238%214mg

Vitamin C

241%217mg

Ascorbic acid

214 mgvs217 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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67.6%10mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

10 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2006%2407μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

2407 μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

New Zealand Spinachvs Frozen Chopped Broccoli

41.4%414mg

Calcium

21.5%215mg

414 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.66mg

Copper

16.2%0.15mg

0.66 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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71.4%5.7mg

Iron

39%3.1mg

5.7 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%279mg

Magnesium

16.5%69.2mg

279 mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.56mg

Manganese

49%1.13mg

4.56 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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28.6%200mg

Phosphorus

27.5%192mg

200 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.3%929mg

Potassium

24%815mg

929 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg

Selenium

19.6%10.8μg

5 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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62%929mg

Sodium

6.15%92mg

929 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.7%2.7mg

Zinc

16.8%1.85mg

2.7 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%671g

Water

9.5%352g

671 gvs352 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 New Zealand Spinach vs Frozen Chopped Broccoli:

Raw New Zealand Spinach has 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 2.2 times more Vitamin E and 7.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin C per 100 kcal.
Both Raw New Zealand Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for New Zealand Spinach vs Frozen Chopped Broccoli:

Raw New Zealand Spinach has 1.9 times more Calcium, 4.5 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 4 times more Manganese, 10.1 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Selenium than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw New Zealand Spinach has 1.3 times more Fat than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw New Zealand Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachFrozen Chopped BroccoliVS Boiled New Zealand SpinachNew Zealand SpinachVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories New Zealand SpinachVS Frozen Chopped Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: