Comparing Nutrients in 14 ounces Boiled Spinach VS Canned Spinach

Macros Ratio

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

Macro Nutrients

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	2.2% 1.6g	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	21% 11.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	231% 2080μg	216% 1945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	9.62% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	30.5% 0.4mg	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	145% 579μg	97% 389μg	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	43.2% 39mg	63% 56.8mg	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	55% 8.26mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	1527% 1832μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Boiled and Drained Spinach has 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.
• While Canned Spinach, Solids with Salt contain 1.5 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 14 oz.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Spinach has 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.
• While Canned Spinach, Solids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Calcium, Copper, Magnesium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach, Solids with Salt contain 1.9 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.