Comparing Nutrients in 300 calories Boiled BroccoliVS Spinach

Weight per 300 calories

Boiled Broccoli

857g

Spinach

1304g

Boiled Broccoli has 1.5 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Spinach?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spinach

39%

12%

49%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Spinach

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g

Fat

5.24%5.1g

3.5 gvs5.1 g

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

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2.1%0.68g

Saturated Fat

2.57%0.82g

0.68 gvs0.82 g

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

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63.8%1g

Omega 3

113%1.8g

1 gvs1.8 g

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

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2.57%0.44g

Omega 6

2%0.34g

0.44 gvs0.34 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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47.3%61.5g

Carbohydrate

36.4%47.3g

61.5 gvs47.3 g

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

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16.4%12g

Sugars

7.56%5.48g

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

12 gvs5.48 g

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

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8.75%6.34g

Fructose

2.7%1.96g

≤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]

6.34 gvs1.96 g

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

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%4.2g

Glucose

%1.43g

4.2 gvs1.43 g

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

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%0.69g

Sucrose

%0.91g

0.69 gvs0.91 g

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

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74.4%28.3g

Fiber

75.5%28.7g

28.3 gvs28.7 g

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

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36.4%20.4g

Protein

66.6%37.3g

20.4 gvs37.3 g

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

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Vitamins

Boiled Broccolivs Spinach

73.3%660μg

Vitamin A

680%6117μg

RAE, retinol activity equivalents

660 μgvs6117 μg

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

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45%0.54mg

Vitamin B1

84.8%1mg

Thiamine

0.54 mgvs1 mg

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

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81%1.05mg

Vitamin B2

190%2.47mg

Riboflavin

1.05 mgvs2.47 mg

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

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29.6%4.74mg

Vitamin B3

59%9.44mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs9.44 mg

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

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106%5.3mg

Vitamin B5

17%0.85mg

Pantothenic acid

5.3 mgvs0.85 mg

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

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132%1.7mg

Vitamin B6

196%2.54mg

Pyridoxine

1.7 mgvs2.54 mg

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

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Vitamin B7

185%55.4μg

Biotin

NA μgvs55.4 μg

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

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231%926μg

Vitamin B9

633%2530μg

Folates and Folic Acid

926 μgvs2530 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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618%556mg

Vitamin C

407%367mg

Ascorbic acid

556 mgvs367 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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83%12.4mg

Vitamin E

177%26.5mg

Tocopherols and Tocotrienols

12.4 mgvs26.5 mg

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

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1008%1209μg

Vitamin K

5249%6299μg

Phytomenadione or phylloquinone

1209 μgvs6299 μg

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

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Minerals

Boiled Broccolivs Spinach

34.3%343mg

Calcium

129%1291mg

343 mgvs1291 mg

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

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58%0.52mg

Copper

188%1.7mg

0.52 mgvs1.7 mg

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

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0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg

Iron

442%35.3mg

5.74 mgvs35.3 mg

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

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43%180mg

Magnesium

245%1030mg

180 mgvs1030 mg

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

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72.3%1.66mg

Manganese

509%11.7mg

1.66 mgvs11.7 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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82%574mg

Phosphorus

91%639mg

574 mgvs639 mg

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

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74%2511mg

Potassium

214%7278mg

2511 mgvs7278 mg

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

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25%13.7μg

Selenium

23.7%13μg

13.7 μgvs13 μg

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

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23.4%351mg

Sodium

68.7%1030mg

351 mgvs1030 mg

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

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35%3.86mg

Zinc

63%6.9mg

3.86 mgvs6.9 mg

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

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20.7%765g

Water

32.2%1192g

765 gvs1192 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Spinach:

Boiled and Drained Broccoli has 6.2 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Spinach.
While Raw Spinach contains 9.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin E and 5.2 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Spinach:

Raw Spinach contains 3.8 times more Calcium, 3.2 times more Copper, 6.2 times more Iron, 5.7 times more Magnesium, 7 times more Manganese, 2.9 times more Potassium, 2.9 times more Sodium, 1.8 times more Zinc and 1.6 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Spinach have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 1.3 times more Carbohydrate, 2.2 times more Sugars and 3.2 times more Fructose than Raw Spinach.
While Raw Spinach contains 1.4 times more Fat, 1.8 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Spinach have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliSpinachVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Spinach

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: