Comparing Nutrients in 5 ounces Boiled Spinach VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	15% 0.19mg	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	51.7% 207μg	43% 172μg	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	15.4% 14mg	3.46% 3.1mg	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	19.7% 2.95mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	19.3% 193mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	44% 1mg	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	11.3% 79.4mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Boiled Chopped Or Leaf Frozen Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spinach versus 5 oz of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Boiled Spinach have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.7 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin A, Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Boiled Spinach have 1.8 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 3.7 times more Selenium and 1.4 times more Sodium than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.