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

Weight per 300 calories

• Canned Spinach with Liquids and Salt: 1579g
• Frozen Spinach: 1035g

Unprepared Frozen Spinach has 1.5 times more energy per unit of mass than Canned Spinach Solids and Liquids with Salt, which is very 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 Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Spinach with Liquids and Salt	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	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	53% 0.85g	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	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.27% 6.72g	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	2.57% 1.86g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	79% 30g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	709% 6379μg	674% 6062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	32.8% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	137% 1.78mg	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	375% 1500μg	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	63.2% 57mg	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	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	3207% 3848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	131% 1311mg	133% 1334mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	166% 1.5mg	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	244% 19.6mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	317% 7.3mg	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	72.4% 507mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	105% 3579mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	336% 5037mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	25.2% 933g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Frozen Spinach Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Spinach with Liquids and Salt have 3.7 times more Vitamin C and 1.6 times more Vitamin K than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach provide similar amounts of Vitamin A, Vitamin B3 and Vitamin E per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared 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 Frozen Spinach:

• 300 calories of Canned Spinach with Liquids and Salt have 1.2 times more Copper, 1.3 times more Iron, 6.6 times more Sodium and 1.6 times more Water than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 3.3 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Spinach with Liquids and Salt have 2.3 times more Omega 3 than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 1.3 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 300 calories.