Comparing Nutrients in 100 grams Frozen Spinach VS Miso

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Spinach	Miso	Recommended Dietary Allowance
Energy	1% 29kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	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	3.24% 4.2g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	0.25% 0.18g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Miso	Recommended Dietary Allowance
Vitamin A	65% 586μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.094mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	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	36.3% 145μg	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	6.1% 5.5mg	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	19.3% 2.9mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	310% 372μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Miso	Recommended Dietary Allowance
Calcium	13% 129mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	23.6% 1.9mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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% 49mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.93% 74mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Miso per 100 g

Compare the macro and micronutrient content in 100 g of 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 Frozen Spinach vs Miso:

• 100 grams of Frozen Spinach have 146.5 times more Vitamin A, 7.6 times more Vitamin B9, more Vitamin C, 290 times more Vitamin E and 12.7 times more Vitamin K than Miso.
• While 100 g of Miso contain 1.8 times more Vitamin B3, 3.6 times more Vitamin B5 and more Vitamin B12 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Miso provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of 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 Unprepared Frozen Spinach as well as Miso have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Spinach vs Miso:

• 100 grams of Frozen Spinach have 2.3 times more Calcium, 1.6 times more Magnesium, 1.6 times more Potassium and 2.1 times more Water than Miso.
• While 100 g of Miso contain 2.9 times more Copper, 1.3 times more Iron, 3.2 times more Phosphorus, 50.4 times more Sodium and 4.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Miso contain similar levels of Manganese and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Miso contain 6.8 times more Energy, 10.5 times more Fat, 25 times more Saturated Fat, 4.9 times more Omega 3, more Omega 6, 6 times more Carbohydrate, 9.5 times more Sugars, 33.3 times more Fructose, 1.9 times more Fiber and 3.5 times more Protein than Unprepared Frozen Spinach.
• 100 grams of Frozen Spinach provide inadequate amounts of Energy and Omega 6