Comparing Nutrients in 14 ounces Boiled Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	20.3% 0.33g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	25% 9.53g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	21% 11.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	231% 2080μg	258% 2326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	1230% 1476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	54% 540mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	63.5% 0.57mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	121% 2.8mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.4 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Spinach vs Frozen Spinach:

• Boiled and Drained Spinach has 1.2 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4 times more Selenium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Calcium, Magnesium, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Spinach contains 1.3 times more Energy than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.