Comparing Nutrients in 7 ounces Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	1.78% 1.3g	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	0.41% 0.3g	0.49% 0.36g	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	% 0.22g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.48g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15% 5.75g	38g per day for Men 19-50 years
Protein	10% 5.68g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	103% 931μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	72% 288μg	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	62% 55.8mg	12% 11mg	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	27% 4.03mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	19.6% 196mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	31.8% 0.29mg	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	67.2% 5.38mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	60.7% 1.4mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Frozen Spinach per 7 oz

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

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

• 7 ounces of Spinach have 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 5.1 times more Vitamin C and 1.3 times more Vitamin K than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 1.4 times more Vitamin E than Raw Spinach.
• Both Spinach and Frozen Spinach provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spinach vs Frozen Spinach:

• 7 ounces of Spinach have 1.4 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 1.3 times more Calcium and 6 times more Selenium than Raw Spinach.
• Both Spinach and Frozen Spinach contain similar levels of Copper, Magnesium, Phosphorus, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 1.7 times more Omega 3 than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 1.3 times more Fiber and 1.3 times more Protein than Raw Spinach.
• Both Spinach and Frozen Spinach offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Spinach as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.