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

Macros Ratio

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

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Spinach	Recommended Dietary Allowance
Energy	11.7% 340kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	28% 36.3g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	5.8% 4.2g	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	1.24% 0.9g	2.07% 1.5g	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	% 2g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0.7g	g per day for Men 19-50 years
Fiber	97% 37g	58% 22g	38g per day for Men 19-50 years
Protein	71.6% 40g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	670% 6030μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	303% 1210μg	485% 1940μg	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	24.4% 22mg	312% 281mg	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	236% 35.4mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Spinach	Recommended Dietary Allowance
Calcium	153% 1530mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	144% 1.3mg	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	245% 19.6mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	390% 8.97mg	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	71.4% 500mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 889g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.3 times more Vitamin A and 1.7 times more Vitamin E than Spinach.
• While 1 kg of Raw Spinach contains 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 and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Spinach provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one kilogram.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.5 times more Calcium, 1.2 times more Copper, 5.5 times more Selenium and 1.2 times more Sodium than Spinach.
• While 1 kg of Raw Spinach contains 1.4 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Spinach contain similar levels of Magnesium, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 2.7 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.