Comparing Nutrients in 1 pound Frozen Spinach VS Natto

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Natto	34%	44%	22%

Macro Nutrients

	Frozen Spinach	Natto	Recommended Dietary Allowance
Energy	4.54% 132kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	30.6% 22g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Natto	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	45.4% 0.59mg	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	164% 658μg	9.07% 36.3μg	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	27.7% 25mg	65.5% 59mg	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	87.7% 13mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Natto	Recommended Dietary Allowance
Calcium	58.5% 585mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	336% 3.03mg	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	107% 8.57mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	301% 6.93mg	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	31.8% 222mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	11% 409g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Natto per 1 lb

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

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

• 1 pound of Frozen Spinach has more Vitamin A, more Vitamin B3, 1.3 times more Vitamin B6, 18.1 times more Vitamin B9, 290 times more Vitamin E and 16.1 times more Vitamin K than Natto.
• While 1 lb of Natto contains 1.7 times more Vitamin B1, 2.3 times more Vitamin B5 and 2.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Natto provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Natto have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Unprepared Frozen Spinach as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Spinach vs Natto:

• 1 pound of Frozen Spinach has 10.6 times more Sodium and 1.6 times more Water than Natto.
• While 1 lb of Natto contains 1.7 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Natto contains 7.3 times more Energy, 19.3 times more Fat, 38.8 times more Saturated Fat, 9 times more Omega 3, more Omega 6, 3 times more Carbohydrate, 7.5 times more Sugars, 1.9 times more Fiber and 5.3 times more Protein than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy and Omega 6