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

Macros Ratio

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

Macro Nutrients

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.54% 0.091g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	1.8% 1.3g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	21% 11.8g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	231% 2080μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	24.4% 0.32mg	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	57.5% 230μg	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	59.5% 53.6mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	54% 540mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	51% 0.46mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	85% 1.96mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.8% 362g	10% 370g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 1.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Spinach Solids and Liquids 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 with Liquids and Salt:

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

Comparison of macro-nutrients per 14 ounces:

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