Comparing Nutrients in 1 pound Frozen Spinach VS Boiled Spinach

Macros Ratio

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

Macro Nutrients

	Frozen Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.45% 0.077g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	2.7% 1.95g	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	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	28.6% 11g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	295% 2658μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	58.5% 585mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.3% 171μg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	184% 4.24mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Boiled Spinach per 1 lb

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

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

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

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

• 1 pound of Frozen Spinach has 4 times more Selenium than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 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.
• Both Frozen Spinach and Boiled Spinach contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Sodium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Spinach has 1.2 times more Fiber and 1.2 times more Protein than Boiled Spinach.
• Both Frozen Spinach and Boiled Spinach offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one pound.