Comparing Nutrients in 1 pound Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0% 0g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.1g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 13g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	236% 2127μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	45% 449mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	72.6% 0.65mg	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	154% 12.3mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	139% 3.2mg	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	31.8% 222mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	74.4% 2531mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Frozen Spinach per 1 lb

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

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

• 1 pound of Spinach has 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 5.1 times more Vitamin C and 1.3 times more Vitamin K than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.4 times more Vitamin E than Raw Spinach.
• Both Spinach and Frozen Spinach provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• Both Raw Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Spinach vs Frozen Spinach:

• 1 pound of Spinach has 1.4 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.3 times more Calcium and 6 times more Selenium than Raw Spinach.
• Both Spinach and Frozen Spinach contain similar levels of Copper, Magnesium, Phosphorus, Sodium, Zinc and Water per one pound.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spinach has 1.7 times more Omega 3 than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.3 times more Fiber and 1.3 times more Protein than Raw Spinach.
• Both Spinach and Frozen Spinach offer comparable quantities of Carbohydrate per one pound.
• Both Raw Spinach as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one pound.