Comparing Nutrients in 14 ounces Boiled Spinach VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Spinach	Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.61% 0.1g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	21% 11.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	231% 2080μg	207% 1861μg	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	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.2% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 579μg	192% 770μg	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	124% 112mg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Spinach	Recommended Dietary Allowance
Calcium	54% 540mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	57.3% 0.52mg	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	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	155% 3.56mg	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	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Raw Spinach.
• While Raw Spinach contains 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Spinach have similar amounts of Vitamin A, Vitamin E and Vitamin K per 14 oz.
• Both Boiled and Drained Spinach as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Spinach vs Spinach:

• Boiled and Drained Spinach has 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Boiled and Drained Spinach and Raw Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Spinach contains 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Spinach have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Spinach as well as Raw Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.