Comparing Nutrients in 1 kilogram Canned Spinach with Liquids VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	37% 48g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	7.03% 5.1g	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	1.24% 0.9g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	58% 22g	97% 37g	38g per day for Men 19-50 years
Protein	37.7% 21g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	449% 4040μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	105% 1.36mg	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% 580μg	303% 1210μg	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	150% 135mg	24.4% 22mg	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	107% 16mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3173% 3808μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	83% 830mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	179% 1.6mg	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	198% 16mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	312% 7.17mg	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	45.7% 320mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 932g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned Spinach Solids and Liquids have 6.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 4.3 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Spinach Solids and Liquids have 1.4 times more Omega 3 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.8 times more Energy, 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.