Comparing Nutrients in 100 grams Boiled Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	0.79% 23kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.9% 0.65g	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	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	1.9% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	13.2% 0.17mg	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	36.5% 146μg	36.3% 145μg	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	11% 9.8mg	6.1% 5.5mg	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	14% 2.08mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	310% 372μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	13.6% 136mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	30.6% 0.7mg	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	8% 56mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Spinach vs Frozen Spinach:

• Boiled and Drained Spinach has 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.4 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 g.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Spinach vs Frozen Spinach:

• Boiled and Drained Spinach has 1.2 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4 times more Selenium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Calcium, Magnesium, Phosphorus, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Unprepared Frozen Spinach contains 1.3 times more Energy than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Unprepared Frozen Spinach have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled and Drained Spinach as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.