Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled New Zealand Spinach

Weight per 300 calories

New Zealand Spinach

2143g

Boiled New Zealand Spinach

2500g

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

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

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled New Zealand Spinach

34%

10%

56%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled New Zealand 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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4.4%4.3g

Fat

4.4%4.25g

4.3 gvs4.25 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

87.5%1.4g

1.4 gvs1.4 g

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

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1.64%0.28g

Omega 6

1.6%0.28g

0.28 gvs0.28 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

41%53.3g

53.6 gvs53.3 g

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

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8.57%6.2g

Sugars

8.62%6.25g

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

6.2 gvs6.25 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA 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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84.6%32g

Fiber

92%35g

32 gvs35 g

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

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57.4%32g

Protein

58%32.5g

32 gvs32.5 g

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

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Vitamins

New Zealand Spinachvs Boiled New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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71.4%0.86mg

Vitamin B1

62.5%0.75mg

Thiamine

0.86 mgvs0.75 mg

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

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214%2.8mg

Vitamin B2

206%2.68mg

Riboflavin

2.8 mgvs2.68 mg

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

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67%10.7mg

Vitamin B3

61%9.75mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs9.75 mg

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

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134%6.7mg

Vitamin B5

128%6.4mg

Pantothenic acid

6.7 mgvs6.4 mg

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

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501%6.5mg

Vitamin B6

456%5.93mg

Pyridoxine

6.5 mgvs5.93 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

50%200μg

Folates and Folic Acid

321 μgvs200 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

444%400mg

Ascorbic acid

643 mgvs400 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

205%30.8mg

Tocopherols and Tocotrienols

30.4 mgvs30.8 mg

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

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6018%7221μg

Vitamin K

6083%7300μg

Phytomenadione or phylloquinone

7221 μgvs7300 μg

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

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Minerals

New Zealand Spinachvs Boiled New Zealand Spinach

124%1243mg

Calcium

120%1200mg

1243 mgvs1200 mg

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

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221%2mg

Copper

214%1.93mg

2 mgvs1.93 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

206%16.5mg

17 mgvs16.5 mg

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

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199%836mg

Magnesium

190%800mg

836 mgvs800 mg

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

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595%13.7mg

Manganese

572%13mg

13.7 mgvs13 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

78.6%550mg

600 mgvs550 mg

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

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82%2786mg

Potassium

75%2550mg

2786 mgvs2550 mg

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

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27.3%15μg

Selenium

41%22.5μg

15 μgvs22.5 μg

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

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186%2786mg

Sodium

178%2675mg

2786 mgvs2675 mg

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

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74%8.14mg

Zinc

70.5%7.75mg

8.14 mgvs7.75 mg

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

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54.4%2014g

Water

64%2370g

2014 gvs2370 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 New Zealand Spinach:

Raw New Zealand Spinach has 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained New Zealand Spinach contains 1.5 times more Selenium than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw New Zealand Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS OkraBoiled New Zealand SpinachVS Okra

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled New Zealand Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: