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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	20.3% 0.33g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.37g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	178% 1603μg	258% 2326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	1230% 1476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	33% 329mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	63.5% 0.57mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	121% 2.8mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10% 370g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Frozen Spinach per 14 oz

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

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

• 14 ounces of Canned Spinach with Liquids and Salt have 2.5 times more Vitamin C than Frozen Spinach.
• While 14 oz of Unprepared Frozen Spinach contain 1.5 times more Vitamin A, 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Spinach with Liquids and Salt have 4.3 times more Sodium than Frozen Spinach.
• While 14 oz of Unprepared Frozen Spinach contain 1.6 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 1.3 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach contain similar levels of Copper, Iron and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Spinach with Liquids and Salt have 1.5 times more Omega 3 than Frozen Spinach.
• While 14 oz of Unprepared Frozen Spinach contain 1.4 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.