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

Weight per 100 calories

• Canned Spinach: 435g
• Boiled Chopped Or Leaf Frozen Spinach: 294g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	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	27.5% 10.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	22% 12.2g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	237% 2130μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	107% 426μg	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	69% 62mg	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	56.2% 8.43mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	55.2% 552mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	125% 10mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	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	27.3% 191mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	10.8% 399g	7.07% 262g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 1.2 times more Vitamin A, 1.3 times more Vitamin B3, 9.6 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.3 times more Vitamin B1 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Spinach, Solids with Salt have 1.2 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 2.7 times more Selenium than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Saturated Fat and 1.4 times more Omega 3 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.