Comparing Nutrients in 1 pound Cooked Frozen Mixed Vegetables VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Vinespinach	31%	11%	58%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Vinespinach	Recommended Dietary Allowance
Energy	10% 295kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	NA	38g per day for Men 19-50 years
Protein	23% 13g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Vinespinach	Recommended Dietary Allowance
Vitamin A	108% 971μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	83.7% 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	21.5% 86μg	159% 635μg	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	16% 14.5mg	514% 463mg	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	11.5% 1.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Vinespinach	Recommended Dietary Allowance
Calcium	11.3% 113mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	54% 0.49mg	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	46.5% 3.7mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	74.7% 1.7mg	145% 3.33mg	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	33% 231mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Mixed Vegetables vs Vinespinach:

• Boiled and Drained Frozen Mixed Vegetables have 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains 1.9 times more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B6, 7.4 times more Vitamin B9 and 31.9 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Mixed Vegetables vs Vinespinach:

• Boiled and Drained Frozen Mixed Vegetables have 1.5 times more Sodium than Raw Vinespinach.
• While Raw Vinespinach contains 4.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 3 times more Potassium and 2.7 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Vinespinach have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Mixed Vegetables have 3.4 times more Energy, 3.9 times more Carbohydrate and 1.6 times more Protein than Raw Vinespinach.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Vinespinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.