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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Miso	Recommended Dietary Allowance
Energy	1.66% 48kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.23% 6.8g	27.7% 36g	130g per day for Men 19-50 years
Sugars	1% 0.72g	12% 8.8g	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	0.18% 0.13g	11.7% 8.5g	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	% 0.28g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.24g	20% 7.65g	38g per day for Men 19-50 years
Protein	10% 5.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Miso	Recommended Dietary Allowance
Vitamin A	95% 855μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	21.7% 0.28mg	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	43% 172μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.46% 3.1mg	0% 0mg	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	33.5% 5mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Miso	Recommended Dietary Allowance
Calcium	21.7% 217mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	66% 0.6mg	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	34.7% 2.78mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	53% 1.2mg	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	10% 71mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	3.4% 126g	1.65% 61g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 150.8 times more Vitamin A, 6.4 times more Vitamin B9, more Vitamin C, 354 times more Vitamin E and 18.5 times more Vitamin K than Miso.
• While 5 oz of Miso contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 5 ounces of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Miso have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 2.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium and 2.1 times more Water than Miso.
• While 5 oz of Miso contain 2.6 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 1.3 times more Selenium, 38.4 times more Sodium and 5.2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Miso contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Miso contain 5.8 times more Energy, 6.9 times more Fat, 6.5 times more Saturated Fat, more Omega 6, 5.3 times more Carbohydrate, 12.2 times more Sugars, 66.7 times more Fructose, 1.5 times more Fiber and 3.2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Miso offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6