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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Spinach with Liquids and Salt	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	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.61% 0.1g	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% 14.4g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	23% 8.73g	38g per day for Men 19-50 years
Protein	15% 8.37g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Vitamin A	178% 1603μg	207% 1861μg	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	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.2% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	192% 770μg	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	124% 112mg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Calcium	33% 329mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	57.3% 0.52mg	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	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	155% 3.56mg	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	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10% 370g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Spinach with Liquids and Salt versus 14 oz of 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 Spinach:

• 14 oz of Raw Spinach contain 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9, 2.1 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach provide similar amounts of Vitamin A 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 Raw 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 Spinach:

• 14 ounces of Canned Spinach with Liquids and Salt have 4 times more Sodium than Spinach.
• While 14 oz of Raw Spinach contain 1.7 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach contain similar levels of Calcium, Copper and Water per 14 ounces.
• 14 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Spinach contain 1.4 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.