Comparing Nutrients in 1 kilogram Miso VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	68.3% 1980kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	37% 48g	130g per day for Men 19-50 years
Sugars	85.5% 62g	7.03% 5.1g	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	82.8% 60g	1.24% 0.9g	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	% 0g	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	142% 54g	97% 37g	38g per day for Men 19-50 years
Protein	228% 128g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	105% 1.36mg	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	47.5% 190μg	303% 1210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.4% 22mg	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	0.67% 0.1mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	57% 570mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	179% 1.6mg	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	311% 25mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	312% 7.17mg	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	227% 1590mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	11.6% 430g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Boiled Chopped Or Leaf Frozen Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Miso versus 1 kg of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Miso has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 150.8 times more Vitamin A, 6.4 times more Vitamin B9, more Vitamin C, 354 times more Vitamin E and 18.5 times more Vitamin K than Miso.
• 1 kilogram of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Miso as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Miso has 2.6 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 1.3 times more Selenium, 38.4 times more Sodium and 5.2 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 2.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium and 2.1 times more Water than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Miso has 5.8 times more Energy, 6.9 times more Fat, 6.5 times more Saturated Fat, more Omega 6, 5.3 times more Carbohydrate, 12.2 times more Sugars, 66.7 times more Fructose, 1.5 times more Fiber and 3.2 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6