Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled Broccoli

Weight per 300 calories

New Zealand Spinach

2143g

Boiled Broccoli

857g

Boiled and Drained Broccoli has 2.5 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled Broccoli

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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4.4%4.3g

Fat

3.62%3.5g

4.3 gvs3.5 g

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

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2.14%0.69g

Saturated Fat

2.1%0.68g

0.69 gvs0.68 g

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

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88.4%1.4g

Omega 3

63.8%1g

1.4 gvs1 g

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

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1.64%0.28g

Omega 6

2.57%0.44g

0.28 gvs0.44 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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41.2%53.6g

Carbohydrate

47.3%61.5g

53.6 gvs61.5 g

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

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8.57%6.2g

Sugars

16.4%12g

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

6.2 gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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84.6%32g

Fiber

74.4%28.3g

32 gvs28.3 g

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

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57.4%32g

Protein

36.4%20.4g

32 gvs20.4 g

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

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Vitamins

New Zealand Spinachvs Boiled Broccoli

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

NA μgvs660 μg

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

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71.4%0.86mg

Vitamin B1

45%0.54mg

Thiamine

0.86 mgvs0.54 mg

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

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214%2.8mg

Vitamin B2

81%1.05mg

Riboflavin

2.8 mgvs1.05 mg

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

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67%10.7mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs4.74 mg

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

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134%6.7mg

Vitamin B5

106%5.3mg

Pantothenic acid

6.7 mgvs5.3 mg

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

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501%6.5mg

Vitamin B6

132%1.7mg

Pyridoxine

6.5 mgvs1.7 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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80.4%321μg

Vitamin B9

231%926μg

Folates and Folic Acid

321 μgvs926 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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714%643mg

Vitamin C

618%556mg

Ascorbic acid

643 mgvs556 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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203%30.4mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

30.4 mgvs12.4 mg

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

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6018%7221μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

7221 μgvs1209 μg

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

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Minerals

New Zealand Spinachvs Boiled Broccoli

124%1243mg

Calcium

34.3%343mg

1243 mgvs343 mg

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

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221%2mg

Copper

58%0.52mg

2 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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214%17mg

Iron

71.8%5.74mg

17 mgvs5.74 mg

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

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199%836mg

Magnesium

43%180mg

836 mgvs180 mg

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

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595%13.7mg

Manganese

72.3%1.66mg

13.7 mgvs1.66 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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85.7%600mg

Phosphorus

82%574mg

600 mgvs574 mg

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

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82%2786mg

Potassium

74%2511mg

2786 mgvs2511 mg

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

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27.3%15μg

Selenium

25%13.7μg

15 μgvs13.7 μg

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

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186%2786mg

Sodium

23.4%351mg

2786 mgvs351 mg

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

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74%8.14mg

Zinc

35%3.86mg

8.14 mgvs3.86 mg

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

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54.4%2014g

Water

20.7%765g

2014 gvs765 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 New Zealand Spinach vs Boiled Broccoli:

Raw New Zealand Spinach has 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 2.4 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Vitamin C per 300 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Boiled Broccoli:

Raw New Zealand Spinach has 3.6 times more Calcium, 3.8 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 8.2 times more Manganese, 7.9 times more Sodium, 2.1 times more Zinc and 2.6 times more Water than Boiled and Drained Broccoli.
Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 1.2 times more Fat, 1.4 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachBoiled BroccoliVS Boiled New Zealand SpinachNew Zealand SpinachVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: