Comparing Nutrients in 100 calories Boiled Spinach with SaltVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 100 calories

Boiled Spinach with Salt

435g

Boiled Chopped Or Leaf Frozen Spinach with Salt

294g

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

Which food has more nutrients per 100 calories - Boiled Spinach with Salt or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Spinach with Salt

41%

51%

Boiled Chopped Or Leaf Frozen Spinach with Salt

37%

18%

45%

100 kcal ▼

Macro Nutrients

Boiled Spinach with Saltvs Boiled Chopped Or Leaf Frozen Spinach with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.17%1.13g

Fat

2.64%2.56g

1.13 gvs2.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.58%0.19g

Saturated Fat

0.33%0.11g

0.19 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

16%0.25g

0.4 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.43%0.074g

Omega 6

0%0g

0.074 gvs0 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.5%16.3g

Carbohydrate

11%14g

16.3 gvs14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.58%1.87g

Sugars

2.07%1.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.87 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.37%0.26g

≤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]

NA gvs0.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.59g

NA gvs0.59 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.62g

NA gvs0.62 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.5%10.4g

Fiber

28.6%11g

10.4 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g

Protein

21%11.8g

13 gvs11.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Spinach with Saltvs Boiled Chopped Or Leaf Frozen Spinach with Salt

253%2278μg

Vitamin A

197%1774μg

RAE, retinol activity equivalents

2278 μgvs1774 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg

Vitamin B1

19%0.23mg

Thiamine

0.41 mgvs0.23 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79%1.03mg

Vitamin B2

40%0.52mg

Riboflavin

1.03 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.13mg

Vitamin B3

8.07%1.3mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs1.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.6%0.63mg

Vitamin B5

4.4%0.22mg

Pantothenic acid

0.63 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B6

30.8%0.4mg

Pyridoxine

1.05 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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159%635μg

Vitamin B9

89%356μg

Folates and Folic Acid

635 μgvs356 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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47.3%42.6mg

Vitamin C

7.2%6.47mg

Ascorbic acid

42.6 mgvs6.47 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60.3%9.04mg

Vitamin E

69.4%10.4mg

Tocopherols and Tocotrienols

9.04 mgvs10.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1788%2146μg

Vitamin K

1325%1590μg

Phytomenadione or phylloquinone

2146 μgvs1590 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Spinach with Saltvs Boiled Chopped Or Leaf Frozen Spinach with Salt

59%591mg

Calcium

45%450mg

591 mgvs450 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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84%0.76mg

Copper

52.6%0.47mg

0.76 mgvs0.47 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4.1%164μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

164 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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194%15.5mg

Iron

72%5.76mg

15.5 mgvs5.76 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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90%378mg

Magnesium

57.4%241mg

378 mgvs241 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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177%4.07mg

Manganese

92%2.1mg

4.07 mgvs2.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.8%243mg

Phosphorus

21%147mg

243 mgvs147 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.6%2026mg

Potassium

26%888mg

2026 mgvs888 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.52μg

Selenium

29.4%16μg

6.52 μgvs16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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88.7%1330mg

Sodium

63%947mg

1330 mgvs947 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg

Zinc

13%1.44mg

3.3 mgvs1.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.7%397g

Water

7.07%262g

397 gvs262 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Spinach with Salt has 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 and Drained Chopped Or Leaf Frozen Spinach with Salt.
Both Boiled and Drained Spinach with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin E per 100 kcal.
Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Spinach with Salt has 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, 1.4 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.5 times more Selenium than Boiled and Drained Spinach with Salt.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Spinach with Salt has 1.6 times more Omega 3 and 1.2 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.3 times more Fat than Boiled and Drained Spinach with Salt.
Both Boiled and Drained Spinach with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Spinach with SaltVS Canned Spinach with LiquidsBoiled Chopped Or Leaf Frozen Spinach with SaltVS Canned Spinach with LiquidsBoiled Spinach with SaltVS Boiled Summer Squash with SaltBoiled Chopped Or Leaf Frozen Spinach with SaltVS Boiled Summer Squash with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Spinach with SaltVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Spinach with Salt or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: