Comparing Nutrients in 1 pound Frozen Spinach VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	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	14.7% 19g	12% 15.4g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	28.6% 11g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	295% 2658μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	58.5% 585mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 409g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Canned Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Frozen Spinach vs Canned Spinach:

• 1 pound of Frozen Spinach has 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 2.6 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach provide similar amounts of Vitamin A and Vitamin K per one pound.
• 1 pound of Canned Spinach have insufficient amounts of Vitamin B1
• Both Unprepared 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 Frozen Spinach vs Canned Spinach:

• 1 pound of Frozen Spinach has 4.3 times more Selenium and 1.2 times more Zinc than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 1.3 times more Copper and 4.4 times more Sodium than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Spinach has 1.2 times more Carbohydrate, 1.2 times more Fiber and 1.3 times more Protein than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 2.2 times more Omega 3 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.