Comparing Nutrients in 1 kilogram Spinach VS Frozen Spinach

Macros Ratio

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

Macro Nutrients

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	7.93% 230kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	0% 0g	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	32.4% 42g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 2.4g	g per day for Men 19-50 years
Fiber	58% 22g	76.3% 29g	38g per day for Men 19-50 years
Protein	51% 28.6g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	521% 4690μg	651% 5860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	3100% 3720μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	99% 990mg	129% 1290mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	160% 1.44mg	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	339% 27mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	306% 7.04mg	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	164% 5580mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Frozen Spinach per 1 kg

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

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

• 1 kilogram of Spinach has 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 Frozen Spinach.
• While 1 kg of Unprepared Frozen Spinach contains 1.4 times more Vitamin E than Raw Spinach.
• Both Spinach and Frozen Spinach provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6 per one kilogram.
• Both Raw Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spinach vs Frozen Spinach:

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