Comparing Nutrients in 300 calories Canned Spinach with Liquids and Salt VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 300 calories

• Canned Spinach with Liquids and Salt: 1579g
• Boiled Chopped Or Leaf Frozen Spinach: 882g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8 times more energy per unit of mass than Canned Spinach Solids and Liquids with Salt, which is low in comparison to other foods. Canned Spinach with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Spinach with Liquids and Salt or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Canned Spinach with Liquids and Salt	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	6.02% 5.84g	7.9% 7.68g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	205% 3.27g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	0% 0g	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	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	66.5% 25.3g	86% 32.6g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	709% 6379μg	591% 5321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	229% 916μg	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	237% 213mg	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	168% 25.3mg	208% 31.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	3976% 4771μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	131% 1311mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	312% 25mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	172% 724mg	420mg per day for Men 19-50 years
Manganese	338% 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	72% 505mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	336% 5037mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	21.2% 785g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Boiled Chopped Or Leaf Frozen Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Spinach with Liquids and Salt or Boiled Chopped Or Leaf Frozen Spinach?

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

• 300 calories of Canned Spinach with Liquids and Salt have 11 times more Vitamin C and 1.3 times more Vitamin K than Boiled Chopped Or Leaf Frozen Spinach.
• While 300 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.4 times more Vitamin B1 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Spinach with Liquids and Salt vs Boiled Chopped Or Leaf Frozen Spinach:

• 300 calories of Canned Spinach with Liquids and Salt have 1.3 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.4 times more Potassium, 5.9 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 300 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 2.6 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Fat, 1.7 times more Omega 3 and 1.3 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 300 calories.