Comparing Nutrients in 14 ounces Boiled Spinach VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	2.8% 2.02g	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	NA	0.49% 0.36g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	25% 9.53g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	21% 11.8g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	231% 2080μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	41.5% 0.54mg	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	145% 579μg	120% 480μg	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	43.2% 39mg	9.7% 8.73mg	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	55% 8.26mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	54% 540mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	3.75% 150μg	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	177% 14mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	124% 2.85mg	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	31.8% 222mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Boiled Chopped Or Leaf Frozen Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spinach versus 14 oz of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 14 ounces of Boiled Spinach have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.7 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin A, Vitamin B3 and Vitamin K per 14 ounces.
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 14 ounces of Boiled Spinach have 1.8 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3.7 times more Selenium and 1.4 times more Sodium than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.