Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Dried Acorns	Recommended Dietary Allowance
Energy	5.3% 154kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	187% 243g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	NA	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	32.5% 18g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Dried Acorns	Recommended Dietary Allowance
Vitamin A	304% 2735μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	242% 3.15mg	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	137% 549μg	130% 522μg	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	11% 9.98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Dried Acorns	Recommended Dietary Allowance
Calcium	69.4% 694mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	412% 3.7mg	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	111% 8.9mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	269% 6.2mg	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	32.4% 227mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11% 403g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Dried Acorns per 1 lb

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

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

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A and more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.9 times more Vitamin B1, 5.5 times more Vitamin B3, 12.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Dried Acorns provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Dried Acorns have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Dried Acorns:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 2.8 times more Calcium, 1.9 times more Iron, more Sodium and 17.6 times more Water than Dried Acorns.
• While 1 lb of Dried Acorns contains 5.1 times more Copper, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Dried Acorns contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 15 times more Energy, 36.1 times more Fat, 113.4 times more Saturated Fat, more Omega 6, 11.2 times more Carbohydrate and 2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6