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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	2% 0.34g	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	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Vitamin A	709% 6379μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	229% 916μg	633% 2530μg	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	407% 367mg	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	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Calcium	131% 1311mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	188% 1.7mg	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	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	509% 11.7mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	336% 5037mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	32.2% 1192g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Spinach contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach provide similar amounts of Vitamin A, Vitamin E and Vitamin K per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw 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 Spinach:

• 300 calories of Canned Spinach with Liquids and Salt have 1.5 times more Selenium, 4.9 times more Sodium and 1.2 times more Water than Spinach.
• While 300 kcal of Raw Spinach contain 1.4 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus and 2 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach contain similar levels of Calcium, Copper, Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Canned Spinach Solids and Liquids with Salt and Raw Spinach have similar amounts of macro-nutrients per 300 kcal
• Both Canned Spinach with Liquids and Salt and Spinach offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Spinach provide inadequate amounts of Omega 6 in 300 calories.