Comparing Nutrients in 7 ounces Miso VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

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

Macro Nutrients

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	13.5% 393kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	17% 12.3g	1.4% 1g	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	16.4% 12g	0.25% 0.18g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	20.8% 0.27mg	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	9.43% 37.7μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	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	0.13% 0.02mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	11.3% 113mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	35.5% 0.32mg	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	61.8% 4.94mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	62% 1.42mg	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	45% 316mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Boiled Chopped Or Leaf Frozen Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Miso versus 7 oz of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Miso have 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 Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 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.
• 7 ounces of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Miso as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Miso have 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 Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium and 2.1 times more Water than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Miso have 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 Chopped Or Leaf Frozen Spinach.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6