Comparing Nutrients in 7 ounces Frozen Spinach VS Miso

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Spinach	Miso	Recommended Dietary Allowance
Energy	2% 57.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	17% 12.3g	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	0.49% 0.36g	16.4% 12g	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	% 0.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	13% 7.2g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Miso	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	30.4% 0.39mg	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	72% 288μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	0% 0mg	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	38.4% 5.75mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Miso	Recommended Dietary Allowance
Calcium	25.6% 256mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	93% 0.83mg	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	47% 3.75mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	74% 1.7mg	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% 97mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Miso per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Miso:

• 7 ounces of Frozen Spinach have 146.5 times more Vitamin A, 7.6 times more Vitamin B9, more Vitamin C, 290 times more Vitamin E and 12.7 times more Vitamin K than Miso.
• While 7 oz of Miso contain 1.8 times more Vitamin B3, 3.6 times more Vitamin B5 and more Vitamin B12 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Miso provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Unprepared Frozen Spinach as well as Miso have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Spinach vs Miso:

• 7 ounces of Frozen Spinach have 2.3 times more Calcium, 1.6 times more Magnesium, 1.6 times more Potassium and 2.1 times more Water than Miso.
• While 7 oz of Miso contain 2.9 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 50.4 times more Sodium and 4.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Miso contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Miso contain 6.8 times more Energy, 10.5 times more Fat, 25 times more Saturated Fat, 4.9 times more Omega 3, more Omega 6, 6 times more Carbohydrate, 9.5 times more Sugars, 33.3 times more Fructose, 1.9 times more Fiber and 3.5 times more Protein than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6