Comparing Nutrients in 1 pound Boiled Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	23.2% 0.37g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	28.6% 11g	34.6% 13g	38g per day for Men 19-50 years
Protein	24% 13.5g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	264% 2377μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	61.7% 617mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	72.6% 0.65mg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	139% 3.2mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 409g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.4 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Spinach vs Frozen Spinach:

• Boiled and Drained Spinach has 1.2 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4 times more Selenium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Calcium, Magnesium, Phosphorus, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach contains 1.3 times more Energy than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.