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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	37% 48g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	63% 24g	97% 37g	38g per day for Men 19-50 years
Protein	53% 29.7g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	582% 5240μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	136% 1360mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	179% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	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	80% 560mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.7% 912g	24% 889g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Spinach has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.7 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin A, Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Boiled Spinach has 1.8 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.7 times more Selenium and 1.4 times more Sodium than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.