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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0% 0g	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	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.3g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	14% 5.24g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	74% 665μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	15% 0.19mg	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	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	44.3% 40mg	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	19% 2.88mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	14% 140mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	48% 3.84mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	23.3% 791mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Spinach have 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 12.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Vitamin A and 1.7 times more Vitamin E than Raw Spinach.
• Both Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per five ounces.
• Both Raw Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Spinach have 1.4 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.5 times more Calcium and 5.5 times more Selenium than Raw Spinach.
• Both Spinach and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Copper, Magnesium, Phosphorus, Sodium, Zinc and Water per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.