Comparing Nutrients in 1 pound Spinach VS Boiled Spinach

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	236% 2127μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64.3% 19.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	45% 449mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	154% 12.3mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	74.4% 2531mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 414g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 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 Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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