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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	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	1.6% 1.55g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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% 14.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.83g	g per day for Men 19-50 years
Fiber	23% 8.73g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	207% 1861μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	41.5% 0.54mg	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	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	124% 112mg	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	53.7% 8.06mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	39.3% 393mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	71% 0.64mg	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	134% 10.8mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	27.8% 194mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.54% 353g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 14 ounces of Spinach have 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 12.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Vitamin A and 1.7 times more Vitamin E than Raw Spinach.
• Both Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 14 ounces.
• Both Raw Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Spinach have 1.4 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.5 times more Calcium and 5.5 times more Selenium than Raw Spinach.
• Both Spinach and Boiled Chopped Or Leaf Frozen 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 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.