Comparing Nutrients in 5 ounces Frozen Spinach VS Miso

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Spinach	Miso	Recommended Dietary Allowance
Energy	1.4% 41kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	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	4.6% 5.97g	27.7% 36g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.1g	20% 7.65g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Miso	Recommended Dietary Allowance
Vitamin A	92% 831μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	439% 527μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Miso	Recommended Dietary Allowance
Calcium	18.3% 183mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	33.5% 2.68mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	43.4% 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	9.92% 69.5mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Miso per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Frozen Spinach vs Miso:

• 5 ounces of Frozen Spinach have 146.5 times more Vitamin A, 7.6 times more Vitamin B9, more Vitamin C, 290 times more Vitamin E and 12.7 times more Vitamin K than Miso.
• While 5 oz of Miso contain 1.8 times more Vitamin B3, 3.6 times more Vitamin B5 and more Vitamin B12 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Miso provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of 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 Unprepared Frozen Spinach as well as Miso have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Spinach vs Miso:

• 5 ounces of Frozen Spinach have 2.3 times more Calcium, 1.6 times more Magnesium, 1.6 times more Potassium and 2.1 times more Water than Miso.
• While 5 oz of Miso contain 2.9 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 50.4 times more Sodium and 4.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Miso contain similar levels of Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Miso contain 6.8 times more Energy, 10.5 times more Fat, 25 times more Saturated Fat, 4.9 times more Omega 3, more Omega 6, 6 times more Carbohydrate, 9.5 times more Sugars, 33.3 times more Fructose, 1.9 times more Fiber and 3.5 times more Protein than Unprepared Frozen Spinach.
• 5 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6