Comparing Nutrients in 1 pound 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	2.97% 86kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	3.2% 2.3g	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	NA	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	44% 16.8g	38g per day for Men 19-50 years
Protein	17% 9.57g	32.5% 18g	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	204% 1833μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	47.5% 0.62mg	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	65.8% 263μg	137% 549μg	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	68% 61.2mg	11% 9.98mg	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	48.4% 7.26mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	2044% 2453μg	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	37.6% 376mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	81% 0.73mg	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	89.6% 7.17mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	141% 3.25mg	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	20.7% 145mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.