Comparing Nutrients in 1 kilogram Frozen Spinach VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	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	32.4% 42g	28% 36.3g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.7g	g per day for Men 19-50 years
Fiber	76.3% 29g	58% 22g	38g per day for Men 19-50 years
Protein	65% 36.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	651% 5860μg	521% 4690μg	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	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Calcium	129% 1290mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	236% 19mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	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	70% 490mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Frozen Spinach vs Spinach:

• 1 kilogram of Frozen Spinach has 1.2 times more Vitamin A, 1.2 times more Vitamin B1 and 1.4 times more Vitamin E than Spinach.
• While 1 kg of Raw Spinach contains 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 5.1 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Unprepared 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 Frozen Spinach vs Spinach:

• 1 kilogram of Frozen Spinach has 1.3 times more Calcium and 6 times more Selenium than Spinach.
• While 1 kg of Raw Spinach contains 1.4 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach contain similar levels of Copper, Magnesium, Phosphorus, Sodium, 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 Frozen Spinach has 1.3 times more Fiber and 1.3 times more Protein than Spinach.
• While 1 kg of Raw Spinach contains 1.7 times more Omega 3 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach offer comparable quantities of Carbohydrate per one kilogram.
• Both Unprepared Frozen Spinach as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.