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

Weight per 100 calories

• Boiled Spinach: 435g
• Boiled Chopped Or Leaf Frozen Spinach: 294g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5 times more energy per unit of mass than Boiled and Drained Spinach, which is low in comparison to other foods. Boiled Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Spinach	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	1.17% 1.13g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	11% 14g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	NA	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	NA	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	23% 13g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	253% 2278μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	159% 635μg	89% 356μg	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	47.3% 42.6mg	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	60.3% 9.04mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	59% 591mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	52.6% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	4.1% 164μg	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	194% 15.5mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	34.8% 243mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	59.6% 2026mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	10.7% 397g	7.07% 262g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Spinach have 1.3 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, 6.6 times more Vitamin C and 1.3 times more Vitamin K than Boiled Chopped Or Leaf Frozen Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin E per 100 calories.
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• 100 calories of Boiled Spinach have 1.3 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Zinc and 1.5 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.5 times more Selenium than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spinach have 1.2 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.3 times more Fat and 2.7 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Boiled and Drained Spinach as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 100 calories.