Comparing Nutrients in 300 calories Canned Spinach with Liquids and Salt VS Canned Spinach

Weight per 300 calories

• Canned Spinach with Liquids and Salt: 1579g
• Canned Spinach: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Spinach with Liquids and Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	34% 44.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	7.2% 5.2g	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	66.5% 25.3g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	709% 6379μg	710% 6391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	100% 1.3mg	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	229% 916μg	320% 1278μg	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	237% 213mg	207% 187mg	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	168% 25.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	5017% 6021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	131% 1311mg	166% 1657mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	261% 2.35mg	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	312% 25mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	236% 991mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	339% 7.8mg	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	72% 505mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	133% 4513mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	336% 5037mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	32.4% 1197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Spinach with Liquids and Salt vs Canned Spinach:

• Canned Spinach Solids and Liquids with Salt have 1.4 times more Vitamin B1 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.4 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 B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach with Liquids and Salt vs Canned Spinach:

• Canned Spinach Solids and Liquids with Salt have 1.2 times more Water than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.3 times more Calcium and 1.3 times more Copper 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 Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.