Comparing Nutrients in 1 kilogram Boiled Spinach VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	7.93% 230kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	26% 34g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	5.5% 4g	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	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	53% 29.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	582% 5240μg	544% 4900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	77% 1mg	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	365% 1460μg	245% 980μg	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	109% 98mg	159% 143mg	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	139% 21mg	129% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	3847% 4616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	136% 1360mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	260% 5.97mg	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	80% 560mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.7% 912g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Spinach vs Canned Spinach:

• Boiled and Drained Spinach has 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.5 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 1 kg.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Spinach vs Canned Spinach:

• Boiled and Drained Spinach has 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Calcium, Copper, Magnesium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Spinach, Solids with Salt contain 1.9 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.