Comparing Nutrients in 1 kilogram Vinespinach VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	6.55% 190kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	32% 18g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	444% 4000μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	57% 0.74mg	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	350% 1400μg	47.5% 190μg	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	1133% 1020mg	35.6% 32mg	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	NA	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	109% 1090mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	92% 0.83mg	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	150% 12mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	320% 7.35mg	165% 3.8mg	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	74.3% 520mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 931g	22.5% 832g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 1.9 times more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B6, 7.4 times more Vitamin B9 and 31.9 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Vinespinach.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 4.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 3 times more Potassium and 2.7 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Sodium than Raw Vinespinach.
• Both Raw Vinespinach and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Mixed Vegetables contain 3.4 times more Energy, 3.9 times more Carbohydrate and 1.6 times more Protein than Raw Vinespinach.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.