Comparing Nutrients in 14 ounces Frozen Spinach VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	13% 16.7g	11% 14.4g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.28g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	258% 2326μg	207% 1861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Calcium	51% 512mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	57.3% 0.52mg	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	94% 7.5mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	27.8% 194mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Spinach per 14 oz

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

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

• 14 ounces of Frozen Spinach have 1.2 times more Vitamin A, 1.2 times more Vitamin B1 and 1.4 times more Vitamin E than Spinach.
• While 14 oz of Raw Spinach contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 5.1 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Unprepared Frozen Spinach as well as Raw Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Spinach vs Spinach:

• 14 ounces of Frozen Spinach have 1.3 times more Calcium and 6 times more Selenium than Spinach.
• While 14 oz of Raw Spinach contain 1.4 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach contain similar levels of Copper, Magnesium, Phosphorus, Sodium, Zinc and Water per 14 ounces.
• 14 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Spinach have 1.3 times more Fiber and 1.3 times more Protein than Spinach.
• While 14 oz of Raw Spinach contain 1.7 times more Omega 3 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach offer comparable quantities of Carbohydrate per 14 ounces.
• Both Unprepared Frozen Spinach as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.