Comparing Nutrients in 1 pound 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	5.3% 154kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	12% 15.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	32.5% 18g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	304% 2735μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	69.4% 694mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 403g	11.3% 416g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.