Comparing Nutrients in 1 pound Boiled Spinach VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Spinach	Spinach	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	28.6% 11g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	24% 13.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	264% 2377μg	236% 2127μg	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	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	166% 662μg	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Spinach	Recommended Dietary Allowance
Calcium	61.7% 617mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	65.5% 0.59mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	177% 4.07mg	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	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 414g	11.2% 415g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Raw Spinach.
• While Raw Spinach contains 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Spinach have similar amounts of Vitamin A, Vitamin E and Vitamin K per 1 lb.
• Both Boiled and Drained Spinach as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Spinach vs Spinach:

• Boiled and Drained Spinach has 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Boiled and Drained Spinach and Raw Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Spinach contains 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Spinach have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled and Drained Spinach as well as Raw Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.