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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	NA	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	28.6% 11g	44% 16.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	264% 2377μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	137% 549μg	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	49.4% 44.5mg	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	63% 9.43mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	61.7% 617mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 403g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.7 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin A, Vitamin B3 and Vitamin K per 1 lb.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Spinach has 1.8 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.7 times more Selenium and 1.4 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.5 times more Energy, 4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.