Comparing Nutrients in 1 pound Frozen Spinach VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.95g	g per day for Men 19-50 years
Fiber	34.6% 13g	44% 16.8g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	295% 2658μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	58.5% 585mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	141% 3.25mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 403g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.5 times more Vitamin K than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 1 lb.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Sodium than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 4.5 times more Omega 3 and 1.3 times more Fiber than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.