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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	10% 290kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	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	37% 48g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	% 2g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.1g	g per day for Men 19-50 years
Fiber	76.3% 29g	97% 37g	38g per day for Men 19-50 years
Protein	65% 36.3g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	651% 5860μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	129% 1290mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	236% 19mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	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	70% 490mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 889g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.5 times more Vitamin K than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 1 kg.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Sodium than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 4.5 times more Omega 3 and 1.3 times more Fiber than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.