Comparing Nutrients in 5 ounces Boiled Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	7.26% 0.12g	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	4.6% 5.97g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	1.27% 0.92g	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	0.35% 0.26g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	92% 831μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	439% 527μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	19.3% 193mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	22.7% 0.2mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	43.4% 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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.45% 128g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.4 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Spinach vs Frozen Spinach:

• Boiled and Drained Spinach has 1.2 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4 times more Selenium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Calcium, Magnesium, Phosphorus, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Unprepared Frozen Spinach contains 1.3 times more Energy than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.