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

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach: 1471g
• Frozen Spinach: 1724g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	341% 5.46g	88.4% 1.4g	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	54.3% 70.6g	56% 72.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	15.5% 11.2g	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	1.83% 1.32g	4.3% 3.1g	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	% 2.94g	% 4.14g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 4.14g	g per day for Men 19-50 years
Fiber	143% 54.4g	132% 50g	38g per day for Men 19-50 years
Protein	105% 59g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	985% 8868μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	228% 2.97mg	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	445% 1779μg	625% 2500μg	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	36% 32.4mg	105% 95mg	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	347% 52mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	225% 2250mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	276% 2.5mg	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	360% 29mg	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	528% 12mg	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	105% 735mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	95% 1426mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	42% 1555g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.2 times more Vitamin K than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 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 Boiled and Drained Chopped Or Leaf Frozen Spinach and Unprepared Frozen Spinach have similar amounts of Vitamin A and Vitamin E per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Unprepared Frozen Spinach contains 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 Boiled and Drained Chopped Or Leaf Frozen Spinach and Unprepared Frozen Spinach have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.3 times more Fat, 3.3 times more Saturated Fat and 3.9 times more Omega 3 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.5 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Unprepared Frozen Spinach have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.