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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Miso	Recommended Dietary Allowance
Energy	1.17% 34kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	8.55% 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	0.12% 0.09g	8.28% 6g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	7.16% 4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Miso	Recommended Dietary Allowance
Vitamin A	67% 603μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15.3% 0.2mg	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	30.3% 121μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.44% 2.2mg	0% 0mg	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	23.6% 3.54mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	451% 541μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Miso	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	46.7% 0.42mg	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	24.5% 1.96mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	37.3% 0.86mg	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	7.14% 50mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	2.4% 89g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Miso per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Chopped Or Leaf Frozen Spinach versus 100 g of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 150.8 times more Vitamin A, 6.4 times more Vitamin B9, more Vitamin C, 354 times more Vitamin E and 18.5 times more Vitamin K than Miso.
• While 100 g of Miso contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 100 grams of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Miso have insufficient amounts of Vitamin D in 100 grams.

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

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 2.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium and 2.1 times more Water than Miso.
• While 100 g of Miso contain 2.6 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 1.3 times more Selenium, 38.4 times more Sodium and 5.2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Miso contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Miso contain 5.8 times more Energy, 6.9 times more Fat, 6.5 times more Saturated Fat, more Omega 6, 5.3 times more Carbohydrate, 12.2 times more Sugars, 66.7 times more Fructose, 1.5 times more Fiber and 3.2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Miso offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6