Comparing Nutrients in 1 pound Miso VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	31% 898kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	38.8% 28g	3.2% 2.3g	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	37.5% 27.2g	0.56% 0.41g	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	% 0g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	44% 16.8g	38g per day for Men 19-50 years
Protein	104% 58g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	2% 18μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	47.5% 0.62mg	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	21.5% 86μg	137% 549μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11% 9.98mg	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	0.3% 0.045mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	26% 259mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	81% 0.73mg	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	141% 11.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	141% 3.25mg	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	103% 721mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	1127% 16910mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	5.27% 195g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Boiled Chopped Or Leaf Frozen Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Miso versus 1 lb of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Miso has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 150.8 times more Vitamin A, 6.4 times more Vitamin B9, more Vitamin C, 354 times more Vitamin E and 18.5 times more Vitamin K than Miso.
• 1 pound of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Miso as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Miso has 2.6 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 1.3 times more Selenium, 38.4 times more Sodium and 5.2 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 2.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium and 2.1 times more Water than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Miso has 5.8 times more Energy, 6.9 times more Fat, 6.5 times more Saturated Fat, more Omega 6, 5.3 times more Carbohydrate, 12.2 times more Sugars, 66.7 times more Fructose, 1.5 times more Fiber and 3.2 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6