Comparing Nutrients in 500 calories Spinach VS Boiled Spinach

Weight per 500 calories

• Spinach: 2174g
• Boiled Spinach: 2174g

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

Which food has more nutrients per 500 calories - Spinach or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	5.83% 5.65g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	188% 3g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	13% 9.35g	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	4.5% 3.26g	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	137% 52g	38g per day for Men 19-50 years
Protein	111% 62g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	1266% 11391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	395% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	793% 3174μg	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	679% 611mg	237% 213mg	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	294% 44mg	301% 45.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	8942% 10730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	215% 2152mg	296% 2957mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	20.5% 822μg	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	736% 59mg	970% 77.6mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	884% 20.3mg	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	152% 1065mg	174% 1217mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	53.6% 1983g	3700g per day for Men 19-50 years

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

• Raw Spinach has 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 2.2 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 1.5 times more Fat and 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.