Comparing Nutrients in 100 calories Canned Spinach with Liquids VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 100 calories

• Canned Spinach with Liquids: 526g
• Boiled Chopped Or Leaf Frozen Spinach with Salt: 294g

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.8 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is low in comparison to other foods. Canned Spinach with Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	11% 14g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	2.07% 1.5g	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	0.37% 0.26g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	20% 11g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	236% 2126μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	30.8% 0.4mg	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	76.3% 305μg	89% 356μg	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	79% 71mg	7.2% 6.47mg	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	56% 8.42mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1670% 2004μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	43.7% 437mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	52.6% 0.47mg	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	104% 8.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	92% 2.1mg	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	24% 168mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	13.3% 491g	7.07% 262g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 11 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.4 times more Vitamin B1 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Canned Spinach Solids and Liquids 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 Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned Spinach Solids and Liquids have 1.3 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.4 times more Potassium, 1.5 times more Zinc and 1.9 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 2.6 times more Selenium and 2.4 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach Solids and Liquids have 2.5 times more Omega 3 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.3 times more Fat than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Canned Spinach Solids and Liquids 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.