Comparing Nutrients in 300 calories Canned Spinach VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 300 calories

• Canned Spinach: 1304g
• Boiled Chopped Or Leaf Frozen Spinach: 882g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

Which food has more nutrients per 300 calories - Canned Spinach or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	7.9% 7.68g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	205% 3.27g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.2% 4.5g	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	NA	1.1% 0.79g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	86% 32.6g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	710% 6391μg	591% 5321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	92% 1.2mg	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	320% 1278μg	267% 1068μg	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	207% 187mg	21.6% 19.4mg	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	169% 25.3mg	208% 31.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5017% 6021μg	3976% 4771μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	166% 1657mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	158% 1.42mg	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	375% 30mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	236% 991mg	172% 724mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	275% 6.33mg	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	82% 574mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	133% 4513mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	32.4% 1197g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• Canned Spinach, Solids with Salt have 1.2 times more Vitamin A, 1.3 times more Vitamin B3, 9.6 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.3 times more Vitamin B1 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach vs Boiled Chopped Or Leaf Frozen Spinach:

• Canned Spinach, Solids with Salt have 1.2 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 2.7 times more Selenium than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Saturated Fat and 1.4 times more Omega 3 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.