Comparing Nutrients in 500 calories Vinespinach VS Cooked Frozen Mixed Vegetables

Weight per 500 calories

• Vinespinach: 2632g
• Cooked Frozen Mixed Vegetables: 769g

Boiled and Drained Frozen Mixed Vegetables have 3.4 times more energy per unit of mass than Raw Vinespinach, which is low in comparison to other foods. Vinespinach having very low energy density.

Which food has more nutrients per 500 calories - Vinespinach or Cooked Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	9.13% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	77.5% 101g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	89% 34g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	1170% 10526μg	183% 1646μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.08mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	486% 6.3mg	43.8% 0.57mg	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	921% 3684μg	36.5% 146μg	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	2982% 2684mg	27.4% 24.6mg	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	NA	19.5% 2.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	287% 2868mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	71% 0.64mg	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	395% 31.6mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	407% 1711mg	40.3% 169mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	127% 2.9mg	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	195% 1368mg	56% 392mg	700mg per day for Men 19-50 years
Potassium	395% 13421mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	66.2% 2450g	17.3% 640g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 6.4 times more Vitamin A, 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 11.1 times more Vitamin B6, 25.2 times more Vitamin B9 and 109 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 14.9 times more Calcium, 4.4 times more Copper, 5 times more Iron, 10.1 times more Magnesium, 6.6 times more Manganese, 3.5 times more Phosphorus, 10.3 times more Potassium, 9.1 times more Selenium, 2.3 times more Sodium, 3 times more Zinc and 3.8 times more Water than Boiled and Drained Frozen Mixed Vegetables.

Comparison of macro-nutrients per 500 calories:

• Raw Vinespinach has 6.8 times more Fat and 2.2 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
• Both Raw Vinespinach and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.