Comparing Nutrients in 14 ounces Spinach VS Boiled Spinach

Macros Ratio

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

Macro Nutrients

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.35% 1.7g	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	0.82% 0.6g	NA	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	25% 9.53g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	207% 1861μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.2% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	192% 770μg	145% 579μg	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	124% 112mg	43.2% 39mg	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	53.7% 8.06mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	39.3% 393mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	134% 10.8mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	161% 3.7mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.8% 362g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 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 Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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