Comparing Nutrients in 14 ounces Canned Spinach with Liquids VS 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	2.6% 75.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	23% 8.73g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	15% 8.37g	28.4% 16g	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	178% 1603μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	41.5% 0.54mg	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	57.5% 230μg	120% 480μg	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	59.5% 53.6mg	9.7% 8.73mg	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	42.3% 6.35mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	1788% 2146μg	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	33% 329mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	71% 0.64mg	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	78.4% 6.27mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	124% 2.85mg	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	18% 127mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 370g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned Spinach Solids and Liquids have 6.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Canned Spinach Solids and Liquids.
• 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 14 oz.

Comparing minerals per 14 ounces for Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 4.3 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 Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach Solids and Liquids have 1.4 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 1.8 times more Energy, 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.