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Comparing Nutrients in 300 calories SpinachVS Canned Spinach

Weight per 300 calories

Spinach
1304g
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 - Spinach or Canned Spinach?

Macros Ratio

Protein Fat Carbs

Spinach
39%
12%
49%
Canned Spinach
38%
15%
47%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.24%5.1g
Fat
6.72%6.52g
5.1 gvs6.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
2.57%0.82g
Saturated Fat
3.3%1.06g
0.82 gvs1.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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113%1.8g
Omega 3
145%2.32g
1.8 gvs2.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
2.53%0.43g
0.34 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.4%47.3g
Carbohydrate
34%44.3g
47.3 gvs44.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.56%5.48g
Sugars
7.2%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.48 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.7%1.96g
Fructose
NA
≤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]
1.96 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.43g
Glucose
NA
1.43 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.91g
Sucrose
NA
0.91 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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75.5%28.7g
Fiber
82.4%31.3g
28.7 gvs31.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
66.6%37.3g
Protein
65.5%36.7g
37.3 gvs36.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

680%6117μg
Vitamin A
710%6391μg
RAE, retinol activity equivalents
6117 μgvs6391 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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84.8%1mg
Vitamin B1
17.4%0.21mg
Thiamine
1 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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190%2.47mg
Vitamin B2
138%1.8mg
Riboflavin
2.47 mgvs1.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
59%9.44mg
Vitamin B3
31.6%5.06mg
Niacin, nicotinic acid, niacinamide
9.44 mgvs5.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
17%0.85mg
Vitamin B5
12.3%0.61mg
Pantothenic acid
0.85 mgvs0.61 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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196%2.54mg
Vitamin B6
100%1.3mg
Pyridoxine
2.54 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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185%55.4μg
Vitamin B7
NA
Biotin
55.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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633%2530μg
Vitamin B9
320%1278μg
Folates and Folic Acid
2530 μgvs1278 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
407%367mg
Vitamin C
207%187mg
Ascorbic acid
367 mgvs187 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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177%26.5mg
Vitamin E
169%25.3mg
Tocopherols and Tocotrienols
26.5 mgvs25.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5249%6299μg
Vitamin K
5017%6021μg
Phytomenadione or phylloquinone
6299 μgvs6021 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

129%1291mg
Calcium
166%1657mg
1291 mgvs1657 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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188%1.7mg
Copper
261%2.35mg
1.7 mgvs2.35 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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442%35.3mg
Iron
375%30mg
35.3 mgvs30 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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245%1030mg
Magnesium
236%991mg
1030 mgvs991 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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509%11.7mg
Manganese
339%7.8mg
11.7 mgvs7.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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91%639mg
Phosphorus
82%574mg
639 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
214%7278mg
Potassium
133%4513mg
7278 mgvs4513 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.7%13μg
Selenium
33.2%18.3μg
13 μgvs18.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
68.7%1030mg
Sodium
280%4200mg
1030 mgvs4200 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
63%6.9mg
Zinc
54.5%6mg
6.9 mgvs6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.2%1192g
Water
32.4%1197g
1192 gvs1197 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Spinach vs Canned Spinach:
Comparing minerals per 300 calories for Spinach vs Canned Spinach:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: