Comparing Nutrients in 1 kilogram Canned Spinach with Liquids and Salt VS Frozen Spinach

Macros Ratio

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

Macro Nutrients

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	6.55% 190kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	51.3% 0.82g	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	32.4% 42g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	42% 16g	76.3% 29g	38g per day for Men 19-50 years
Protein	37.7% 21g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	449% 4040μg	651% 5860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3173% 3808μg	3100% 3720μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	83% 830mg	129% 1290mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	160% 1.44mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	306% 7.04mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	213% 3190mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	25% 932g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Frozen Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Spinach with Liquids and Salt versus 1 kg of Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids and Salt vs Frozen Spinach:

• 1 kilogram of Canned Spinach with Liquids and Salt has 2.5 times more Vitamin C than Frozen Spinach.
• While 1 kg of Unprepared Frozen Spinach contains 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 Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids and Salt vs Frozen Spinach:

• 1 kilogram of Canned Spinach with Liquids and Salt has 4.3 times more Sodium than Frozen Spinach.
• While 1 kg of Unprepared Frozen Spinach contains 1.6 times more Calcium, 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 Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach contain similar levels of Copper, Iron and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Spinach with Liquids and Salt has 1.5 times more Omega 3 than Frozen Spinach.
• While 1 kg of Unprepared Frozen Spinach contains 1.4 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.