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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	10% 13.2g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	2.06% 1.5g	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	0.94% 0.68g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	19% 7.26g	38g per day for Men 19-50 years
Protein	23% 13g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	236% 2127μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64.3% 19.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	65.8% 263μg	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	142% 127mg	68% 61.2mg	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	61.4% 9.2mg	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	45% 449mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	58.5% 0.53mg	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	154% 12.3mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	97% 2.24mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	74.4% 2531mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 423g	3700g per day for Men 19-50 years

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

• Raw Spinach has 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9, 2.1 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin A per 1 lb.
• Both Raw Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Spinach has 1.7 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 4 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium, Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Spinach has 1.2 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Omega 3 per 1 lb.
• Both Raw Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.