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

Macros Ratio

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

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	22.5% 29g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	4.55% 3.3g	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	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	42% 16g	38g per day for Men 19-50 years
Protein	71.6% 40g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	670% 6030μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	61.5% 0.8mg	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	145% 580μg	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	150% 135mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	153% 1530mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	129% 1.16mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	214% 4.93mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 889g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Canned Spinach with Liquids and Salt 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 with Liquids and Salt 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 with Liquids and Salt:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 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 with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids with Salt contains 6.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 1 kilogram of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Spinach Solids and Liquids 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 with Liquids and Salt:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.8 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 4.6 times more Selenium than Canned Spinach with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids 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 with Liquids and Salt contain similar levels of Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 3 times more Omega 3, 1.6 times more Carbohydrate, 2.3 times more Fiber and 1.9 times more Protein than Canned Spinach with Liquids and Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.