Comparing Nutrients in 1 pound Canned Spinach with Liquids and Salt VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.88% 0.15g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	2.5% 1.8g	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	19% 7.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.57g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	204% 1833μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	35% 0.45mg	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	111% 445μg	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	72% 65mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	37.6% 376mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	91% 0.82mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	118% 2.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.3% 416g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K per 1 lb.
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Spinach, Solids with Salt contain 1.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Manganese, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Spinach, Solids with Salt contain 1.5 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.