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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 5.97g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.1g	14% 5.24g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	92% 831μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	439% 527μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	18.3% 183mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.4% 0.23mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	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	9.92% 69.5mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.4% 126g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.5 times more Vitamin K than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 5 oz.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Sodium than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 4.5 times more Omega 3 and 1.3 times more Fiber than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.