Comparing Nutrients in 100 calories Frozen Spinach VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 100 calories

• Frozen Spinach: 345g
• Boiled Chopped Or Leaf Frozen Spinach: 294g

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

Which food has more nutrients per 100 calories - Frozen Spinach or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	11% 14g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	2.07% 1.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.86% 0.62g	0.37% 0.26g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.83g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.62g	g per day for Men 19-50 years
Fiber	26.3% 10g	28.6% 11g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	225% 2021μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	125% 500μg	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	7.2% 6.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1069% 1283μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	44.5% 445mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	52.6% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	81.5% 6.5mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 169mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	8.4% 311g	7.07% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• Unprepared Frozen Spinach has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin A, Vitamin E and Vitamin K per 100 kcal.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• Unprepared Frozen Spinach has 1.3 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unprepared Frozen Spinach has 1.5 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Fat, 3.3 times more Saturated Fat and 3.9 times more Omega 3 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.