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

Macros Ratio

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

Macro Nutrients

	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	1.6% 1.55g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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% 14.4g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	207% 1861μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.2% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	192% 770μg	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	124% 112mg	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	53.7% 8.06mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	39.3% 393mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	134% 10.8mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	65% 2215mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 370g	3700g per day for Men 19-50 years

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

• Raw Spinach has 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 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 Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin A per 14 oz.
• Both Raw 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 Spinach vs Canned Spinach with Liquids and Salt:

• Raw Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 4 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium, Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Spinach has 1.2 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Omega 3 per 14 oz.
• Both Raw 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.