Comparing Nutrients in 100 calories Frozen Spinach VS Canned Spinach

Weight per 100 calories

• Frozen Spinach: 345g
• Canned Spinach: 435g

Frozen Spinach has 1.3 times more energy per 100g than Canned Spinach. It has very low energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Spinach or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	48.4% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	2.4% 1.74g	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	0.86% 0.62g	NA	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	225% 2021μg	237% 2130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	5.8% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	33.4% 0.43mg	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	125% 500μg	107% 426μg	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	21% 19mg	69% 62mg	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	66.7% 10mg	56.2% 8.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1069% 1283μg	1672% 2007μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	44.5% 445mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	87% 0.78mg	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	81.5% 6.5mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	78.7% 330mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	113% 2.6mg	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% 169mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	93% 1400mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.4% 311g	10.8% 399g	3700g per day for Men 19-50 years

Frozen Spinach VS Canned Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Spinach or Canned Spinach?

Lets compare vitamin content per 100 calories of Frozen Spinach vs Canned Spinach:

• 100 calories of Frozen Spinach have 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach.
• While 100 kcal of Canned Spinach, Solids with Salt contain 3.3 times more Vitamin C and 1.6 times more Vitamin K than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach provide similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 100 calories.
• Both Unprepared Frozen Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Spinach vs Canned Spinach:

• 100 calories of Frozen Spinach have 3.4 times more Selenium than Canned Spinach.
• While 100 kcal of Canned Spinach, Solids with Salt contain 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium, 5.5 times more Sodium and 1.3 times more Water than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Spinach have 1.3 times more Sugars than Canned Spinach.
• While 100 kcal of Canned Spinach, Solids with Salt contain 2.7 times more Omega 3 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 100 calories.
• Both Unprepared Frozen Spinach as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in 100 calories.