Comparing Nutrients in 500 calories Miso VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 500 calories

• Miso: 253g
• Boiled Chopped Or Leaf Frozen Spinach: 1471g

Miso has 5.8 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach. It has above average energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach having low energy density.

Discover which food has more nutrients per 500 calories - Miso or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	341% 5.46g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	10.3% 7.5g	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	21% 15g	1.83% 1.32g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.1g	g per day for Men 19-50 years
Fiber	36% 13.6g	143% 54.4g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	154% 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	12% 48μg	445% 1779μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.4% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	36% 32.4mg	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	0.17% 0.025mg	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	14.4% 144mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	263% 2.37mg	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	78.6% 6.3mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	458% 10.5mg	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	57.4% 402mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	95% 1426mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	2.94% 109g	35.3% 1308g	3700g per day for Men 19-50 years

Miso VS Boiled Chopped Or Leaf Frozen Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Miso or Boiled Chopped Or Leaf Frozen Spinach?

Lets compare vitamin content per 500 calories of Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 877.9 times more Vitamin A, 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 37.1 times more Vitamin B9, more Vitamin C, 2061.5 times more Vitamin E and 107.5 times more Vitamin K than Miso.
• 500 calories of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Miso as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 500 calories of Miso have 6.6 times more Sodium than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 15.6 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 9.9 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus, 8.4 times more Potassium, 4.6 times more Selenium and 12 times more Water than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Miso have more Omega 6, 2.1 times more Sugars and 11.4 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach.
• While 500 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 5.3 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6