Comparing Nutrients in 7 ounces Vinespinach VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	8.54% 6.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	88% 794μg	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	11.3% 0.15mg	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	69.5% 278μg	9.43% 37.7μg	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	225% 202mg	7.06% 6.35mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	21.6% 216mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	18.3% 0.16mg	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	29.8% 2.4mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	63.4% 1.46mg	32.7% 0.75mg	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	14.7% 103mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 185g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 1.9 times more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B6, 7.4 times more Vitamin B9 and 31.9 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Vinespinach.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Vinespinach vs Cooked Frozen Mixed Vegetables:

• Raw Vinespinach has 4.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 3 times more Potassium and 2.7 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Sodium than Raw Vinespinach.
• Both Raw Vinespinach and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Mixed Vegetables contain 3.4 times more Energy, 3.9 times more Carbohydrate and 1.6 times more Protein than Raw Vinespinach.
• Both Raw Vinespinach as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.