Comparing Nutrients in 5 ounces Spinach VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	0.84% 0.61g	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	0.29% 0.21g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	74% 665μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	51.7% 207μg	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	44.3% 40mg	15.4% 14mg	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% 2.88mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	14% 140mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	48% 3.84mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	57.6% 1.33mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Spinach has 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 2.2 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 5 oz.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Spinach has 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.