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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	11.7% 340kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	37% 48g	26% 34g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	1.24% 0.9g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	97% 37g	63% 24g	38g per day for Men 19-50 years
Protein	71.6% 40g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	670% 6030μg	544% 4900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	303% 1210μg	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	24.4% 22mg	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	236% 35.4mg	129% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	3847% 4616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	153% 1530mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	200% 1.8mg	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	245% 19.6mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	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	71.4% 500mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24% 889g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Canned Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Chopped Or Leaf Frozen Spinach versus 1 kg of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.2 times more Vitamin A, 4.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 6.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Spinach provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Canned Spinach have insufficient amounts of Vitamin B1
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.2 times more Calcium, 1.2 times more Manganese and 3.9 times more Selenium than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 3.3 times more Sodium than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Spinach contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 2.1 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.