Comparing Nutrients in 1 kilogram Frozen Spinach VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Frozen Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	29% 37.5g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	5.93% 4.3g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	65% 36.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	651% 5860μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	186% 2.42mg	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	363% 1450μg	365% 1460μg	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	61% 55mg	109% 98mg	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	193% 29mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	129% 1290mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	236% 19mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	407% 9.35mg	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	70% 490mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Boiled Spinach per 1 kg

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

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

• 1 kilogram of Frozen Spinach has 1.4 times more Vitamin E than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Spinach provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Unprepared Frozen Spinach as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Spinach vs Boiled Spinach:

• 1 kilogram of Frozen Spinach has 4 times more Selenium than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Spinach contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Sodium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Spinach has 1.2 times more Fiber and 1.2 times more Protein than Boiled Spinach.
• Both Frozen Spinach and Boiled Spinach offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.