Comparing Nutrients in 500 calories Spinach VS Frozen Spinach

Weight per 500 calories

• Spinach: 2174g
• Frozen Spinach: 1724g

Unprepared Frozen Spinach has 1.3 times more energy per unit of mass than Raw Spinach, which is very low in comparison to other foods. Spinach having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Spinach VS Frozen Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Spinach have 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 Frozen Spinach.
• Both Spinach and Frozen Spinach provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per 500 calories.
• Both Raw Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Spinach vs Frozen Spinach:

• 500 calories of Spinach have 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 Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 4.8 times more Selenium than Raw Spinach.
• Both Spinach and Frozen Spinach contain similar levels of Calcium, Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

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