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

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Natto	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	72.8% 2110kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	459% 7.34g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	322% 54.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	37% 48g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	NA	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	NA	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	142% 54g	97% 37g	38g per day for Men 19-50 years
Protein	346% 194g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Natto	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	20% 80μg	303% 1210μg	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	144% 130mg	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	193% 231μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	217% 2170mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	741% 6.67mg	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	1075% 86mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	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	249% 1740mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	214% 7290mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	160% 88μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	275% 30.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	15% 550g	24% 889g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Natto 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 Natto vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Natto has 2.1 times more Vitamin B1, 2.9 times more Vitamin B5 and 5.9 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains more Vitamin A, more Vitamin B3, 15.1 times more Vitamin B9, 354 times more Vitamin E and 23.4 times more Vitamin K than Natto.
• Both Natto and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Natto have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Natto as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Natto has 1.4 times more Calcium, 4.1 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Selenium and 6.2 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 13.9 times more Sodium and 1.6 times more Water than Natto.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Natto has 6.2 times more Energy, 12.6 times more Fat, 10.1 times more Saturated Fat, 2 times more Omega 3, more Omega 6, 2.6 times more Carbohydrate, 9.6 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6