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

Macros Ratio

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

Macro Nutrients

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	13% 16.7g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	258% 2326μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	51% 512mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	51% 0.46mg	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	94% 7.5mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	27.8% 194mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10% 370g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen Spinach have 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 with Liquids and Salt.
• While 14 oz of Canned Spinach Solids and Liquids with Salt contain 2.5 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach with Liquids and Salt 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 Unprepared Frozen Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Spinach have 1.6 times more Calcium, 1.2 times more Copper, 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 with Liquids and Salt.
• While 14 oz of Canned Spinach Solids and Liquids with Salt contain 4.3 times more Sodium than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach with Liquids and Salt contain similar levels of Iron and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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