Comparing Nutrients in 14 ounces Canned Spinach VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	2.35% 1.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	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	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	216% 1945μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	74% 0.96mg	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	97% 389μg	145% 579μg	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	63% 56.8mg	43.2% 39mg	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	51.3% 7.7mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1527% 1832μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	50.4% 504mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	114% 9.13mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	161% 3.7mg	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	25% 175mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Boiled Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Spinach versus 14 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Spinach vs Boiled Spinach:

• 14 ounces of Canned Spinach have 1.5 times more Vitamin C than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Spinach provide similar amounts of Vitamin A, Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Spinach vs Boiled Spinach:

• 14 ounces of Canned Spinach have 4.6 times more Sodium than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Spinach contain similar levels of Calcium, Copper, Magnesium, Selenium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Spinach have 1.9 times more Omega 3 than Boiled Spinach.
• Both Canned Spinach and Boiled Spinach offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.