Comparing Nutrients in 14 ounces Canned Spinach with Liquids and Salt VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	8.9% 11.6g	11.4% 15g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	15% 8.37g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	178% 1603μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	57.5% 230μg	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	59.5% 53.6mg	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	42.3% 6.35mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	33% 329mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	78.4% 6.27mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	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	18% 127mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	10% 370g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids and Salt vs Boiled Spinach:

• Canned Spinach Solids and Liquids with Salt have 1.4 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.3 times more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Spinach with Liquids and Salt vs Boiled Spinach:

• Canned Spinach Solids and Liquids with Salt have 4.6 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.6 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach Solids and Liquids with Salt have 1.3 times more Omega 3 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.