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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Natto	34%	44%	22%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Natto	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	19.4% 25g	130g per day for Men 19-50 years
Sugars	1.4% 1g	13.4% 9.7g	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	0.25% 0.18g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Natto	Recommended Dietary Allowance
Vitamin A	133% 1197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	20% 0.26mg	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	60% 240μg	3.97% 16μg	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	4.85% 4.37mg	28.7% 25.8mg	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	47% 7.03mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	38.2% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Natto	Recommended Dietary Allowance
Calcium	30.4% 304mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	147% 1.32mg	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	48.6% 3.9mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	132% 3.03mg	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	14% 99mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	42.5% 1447mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	54.7% 6mg	11mg per day for Men 19-50 years
Water	4.77% 176g	2.95% 109g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, more Vitamin B3, 15.1 times more Vitamin B9, 354 times more Vitamin E and 23.4 times more Vitamin K than Natto.
• While 7 oz of Natto contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B5 and 5.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Natto provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Natto have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 13.9 times more Sodium and 1.6 times more Water than Natto.
• While 7 oz of Natto contain 1.4 times more Calcium, 4.1 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Selenium and 6.2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Natto contain 6.2 times more Energy, 12.6 times more Fat, 10.1 times more Saturated Fat, 2 times more Omega 3, more Omega 6, 2.6 times more Carbohydrate, 9.6 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6