Whenever I have food questions, I always go to www.nutritiondata.com. These are some things I learned this week...
Cooked frozen spinach is MUCH healthier for you than raw spinach. Just to show a few differences-
Fresh raw Cooked Frozen
Vit A 2813 IU 26534 IU
Vit K 145 mcg 1190 mcg
Folate 58.2 mcg 266 mcg
General mineral content for fresh, raw spinach is between 1% & 6% (although Mangenese is 13%) while the average mineral content for cooked, frozen spinach is 26.3%.
Cooked, fresh spinach is comparable to cooked frozen containing more vitamin C & E but less vitamin A and K. Spinach's anti-inflammatory index raises considerably after cooking it.
Baby carrots contain almost no vitamins and minerals, especially when compared to regular carrots. They do contain 2068 IU vitamin A but regular carrots contain 21520 IU.
Brown and white rice are surprisingly similar. Brown rice does have slightly more vitamin K, riboflavin, niacin, & vitamin B6 but white rice has more thiamin & folate.
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Let's all keep colon health in mind and remember the higher amount of fiber in brown rice.
Brown rice does have 4x the fiber as white rice although white rice has over twice the iron. I try to defend white rice in the name of food storage as brown rice cannot be canned and does not store well due to its high oil content. My recommendation is to store white rice and eat it 20-25% of the time in order to keep it rotated.
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