Comparing Nutrients in 14 ounces Vinespinach VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	46% 17.5g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	176% 1588μg	94% 849μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	22.6% 0.29mg	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	139% 556μg	19% 75.4μg	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	450% 405mg	14% 12.7mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	43.3% 433mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	36.6% 0.33mg	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	59.5% 4.76mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	65.4% 1.5mg	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	29.5% 206mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 370g	8.93% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 1.9 times more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B6, 7.4 times more Vitamin B9 and 31.9 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Vinespinach.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 4.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 3 times more Potassium and 2.7 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Sodium than Raw Vinespinach.
• Both Raw Vinespinach and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Mixed Vegetables contain 3.4 times more Energy, 3.9 times more Carbohydrate and 1.6 times more Protein than Raw Vinespinach.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.