Comparing Nutrients in 1 kilogram Spinach VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	7.93% 230kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	28% 36.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	51% 28.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	521% 4690μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	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	312% 281mg	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	135% 20.3mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	99% 990mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	164% 5580mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.7% 912g	3700g per day for Men 19-50 years

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

• Raw Spinach has 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 2.2 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spinach has 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.