Comparing Nutrients in 500 calories Frozen Spinach VS Spinach

Weight per 500 calories

• Frozen Spinach: 1724g
• Spinach: 2174g

Frozen Spinach has 1.3 times more energy per 100g than Spinach. It has very low energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Spinach or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	60.7% 79g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	12.6% 9.13g	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	4.3% 3.1g	4.5% 3.26g	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	% 4.14g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 1.52g	g per day for Men 19-50 years
Fiber	132% 50g	126% 48g	38g per day for Men 19-50 years
Protein	112% 62.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	625% 2500μg	1054% 4217μg	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	105% 95mg	679% 611mg	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	333% 50mg	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Spinach	Recommended Dietary Allowance
Calcium	222% 2224mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	314% 2.83mg	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	407% 32.6mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	848% 19.5mg	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	121% 845mg	152% 1065mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	42% 1555g	53.7% 1987g	3700g per day for Men 19-50 years

Frozen Spinach VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Spinach or Spinach?

Lets compare vitamin content per 500 calories of Frozen Spinach vs Spinach:

• 500 kcal of Raw Spinach contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 6.4 times more Vitamin C and 1.6 times more Vitamin K than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per 500 calories.
• Both Unprepared Frozen Spinach as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Spinach vs Spinach:

• 500 calories of Frozen Spinach have 4.8 times more Selenium than Spinach.
• While 500 kcal of Raw Spinach contain 1.8 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 1.3 times more Sodium and 1.3 times more Water than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach contain similar levels of Calcium, Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Spinach have 1.2 times more Sugars than Spinach.
• While 500 kcal of Raw Spinach contain 2.1 times more Omega 3 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Unprepared Frozen Spinach as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.