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

Weight per 300 calories

• Frozen Spinach: 1035g
• Boiled Chopped Or Leaf Frozen Spinach: 882g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Spinach or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	7.9% 7.68g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	205% 3.27g	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	33.5% 43.6g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	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	2.57% 1.86g	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	% 2.5g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.85g	g per day for Men 19-50 years
Fiber	79% 30g	86% 32.6g	38g per day for Men 19-50 years
Protein	67% 37.6g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	674% 6062μg	591% 5321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	375% 1500μg	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	63.2% 57mg	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	200% 30mg	208% 31.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	3976% 4771μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	133% 1334mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	158% 1.42mg	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	244% 19.6mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	172% 724mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	72.4% 507mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	25.2% 933g	21.2% 785g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin A, Vitamin E and Vitamin K per 300 kcal.
• 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 300 kcal.

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

• Unprepared Frozen Spinach has 1.3 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Chopped Or Leaf 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, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen Spinach has 1.5 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Fat, 3.3 times more Saturated Fat and 3.9 times more Omega 3 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.