Comparing Nutrients in 300 calories Boiled Spinach VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 300 calories

• Boiled Spinach: 1304g
• Boiled Chopped Or Leaf Frozen Spinach: 882g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5 times more energy per unit of mass than Boiled and Drained Spinach, which is low in comparison to other foods. Boiled Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spinach or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	7.9% 7.68g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	205% 3.27g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	6.2% 4.5g	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	1.1% 0.79g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	86% 32.6g	38g per day for Men 19-50 years
Protein	69% 38.7g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	759% 6835μg	591% 5321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	92% 1.2mg	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	476% 1904μg	267% 1068μg	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% 128mg	21.6% 19.4mg	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	181% 27mg	208% 31.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	3976% 4771μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	177% 1774mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	158% 1.42mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	172% 724mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	275% 6.33mg	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	104% 730mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	32% 1190g	21.2% 785g	3700g per day for Men 19-50 years

Boiled Spinach VS Boiled Chopped Or Leaf Frozen Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spinach or Boiled Chopped Or Leaf Frozen Spinach?

Lets compare vitamin content per 300 calories of Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 300 calories of Boiled Spinach have 1.3 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, 6.6 times more Vitamin C and 1.3 times more Vitamin K than Boiled Chopped Or Leaf Frozen Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin E per 300 calories.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 300 calories of Boiled Spinach have 1.3 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Zinc and 1.5 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 300 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.5 times more Selenium than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach have 1.2 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 300 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.3 times more Fat and 2.7 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 300 calories.