Comparing Nutrients in 300 calories New Zealand SpinachVS Broccoli

Weight per 300 calories

New Zealand Spinach

2143g

Broccoli

882g

Raw Broccoli has 2.4 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 Broccoli?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs 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

3.37%3.26g

4.3 gvs3.26 g

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

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2.14%0.69g

Saturated Fat

3.14%1g

0.69 gvs1 g

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

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88.4%1.4g

Omega 3

34.7%0.56g

1.4 gvs0.56 g

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

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1.64%0.28g

Omega 6

2.54%0.43g

0.28 gvs0.43 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

45%58.6g

53.6 gvs58.6 g

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

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8.57%6.2g

Sugars

20.7%15g

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

6.2 gvs15 g

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

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Fructose

8.28%6g

≤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 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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84.6%32g

Fiber

60.4%23g

32 gvs23 g

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

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57.4%32g

Protein

44.4%25g

32 gvs25 g

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

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Vitamins

New Zealand Spinachvs Broccoli

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

NA μgvs274 μg

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

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71.4%0.86mg

Vitamin B1

52.2%0.63mg

Thiamine

0.86 mgvs0.63 mg

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

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214%2.8mg

Vitamin B2

79.4%1.03mg

Riboflavin

2.8 mgvs1.03 mg

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

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67%10.7mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs5.64 mg

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

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134%6.7mg

Vitamin B5

101%5.06mg

Pantothenic acid

6.7 mgvs5.06 mg

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

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501%6.5mg

Vitamin B6

119%1.54mg

Pyridoxine

6.5 mgvs1.54 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

139%556μg

Folates and Folic Acid

321 μgvs556 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

875%787mg

Ascorbic acid

643 mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

30.4 mgvs6.9 mg

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

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6018%7221μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

7221 μgvs896 μg

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

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Minerals

New Zealand Spinachvs Broccoli

124%1243mg

Calcium

41.5%415mg

1243 mgvs415 mg

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

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221%2mg

Copper

48%0.43mg

2 mgvs0.43 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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214%17mg

Iron

80.5%6.44mg

17 mgvs6.44 mg

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

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199%836mg

Magnesium

44%185mg

836 mgvs185 mg

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

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595%13.7mg

Manganese

80.6%1.85mg

13.7 mgvs1.85 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

83%582mg

600 mgvs582 mg

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

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82%2786mg

Potassium

82%2788mg

2786 mgvs2788 mg

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

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27.3%15μg

Selenium

40%22μg

15 μgvs22 μg

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

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186%2786mg

Sodium

19.4%291mg

2786 mgvs291 mg

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

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74%8.14mg

Zinc

33%3.6mg

8.14 mgvs3.6 mg

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

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54.4%2014g

Water

21.3%788g

2014 gvs788 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 Broccoli:

Raw New Zealand Spinach has 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 4.4 times more Vitamin E and 8.1 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Vitamin C per 300 kcal.
Both Raw New Zealand Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw New Zealand Spinach has 3 times more Calcium, 4.6 times more Copper, 2.7 times more Iron, 4.5 times more Magnesium, 7.4 times more Manganese, 9.6 times more Sodium, 2.3 times more Zinc and 2.6 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Selenium than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 1.3 times more Fat, 2.5 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Saturated Fat and 2.4 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw New Zealand Spinach as well as Raw 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 SpinachBroccoliVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: