Comparing Nutrients in 100 calories Miso VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 100 calories

• Miso: 50.5g
• Boiled Chopped Or Leaf Frozen Spinach: 294g

Miso has 5.8 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach. It has above average energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach having low energy density.

Discover which food has more nutrients per 100 calories - Miso or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	11% 14g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.07% 1.5g	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	4.18% 3.03g	0.37% 0.26g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.62g	g per day for Men 19-50 years
Fiber	7.18% 2.73g	28.6% 11g	38g per day for Men 19-50 years
Protein	11.5% 6.46g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2.02μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.12% 0.049mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.73% 0.1mg	30.8% 0.4mg	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	2.4% 9.6μg	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.7% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.2% 6.47mg	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	0.034% 0.005mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.8μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	2.88% 28.8mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	52.6% 0.47mg	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	15.7% 1.26mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	5.77% 24.2mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	92% 2.1mg	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	11.5% 80.3mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	6.43% 3.54μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	126% 1883mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	7.07% 262g	3700g per day for Men 19-50 years

Miso VS Boiled Chopped Or Leaf Frozen Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Miso or Boiled Chopped Or Leaf Frozen Spinach?

Lets compare vitamin content per 100 calories of Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 877.9 times more Vitamin A, 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 37.1 times more Vitamin B9, more Vitamin C, 2061.5 times more Vitamin E and 107.5 times more Vitamin K than Miso.
• 100 calories of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Miso as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Miso vs Boiled Chopped Or Leaf Frozen Spinach:

• 100 calories of Miso have 6.6 times more Sodium than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 15.6 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 9.9 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus, 8.4 times more Potassium, 4.6 times more Selenium and 12 times more Water than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Miso have more Omega 6, 2.1 times more Sugars and 11.4 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 5.3 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Miso.
• Both Miso and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.
• 100 calories of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6