Comparing Nutrients in 500 calories Canned Spinach with Liquids VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 500 calories

• Canned Spinach with Liquids: 2632g
• Boiled Chopped Or Leaf Frozen Spinach with Salt: 1471g

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

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

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

Macro Nutrients

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	12% 8.7g	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	152% 58g	143% 54.4g	38g per day for Men 19-50 years
Protein	99% 55.5g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	154% 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	382% 1526μg	445% 1779μg	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	395% 355mg	36% 32.4mg	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	281% 42mg	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	218% 2184mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	263% 2.37mg	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	520% 41.6mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	458% 10.5mg	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	120% 842mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	132% 1974mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	35.3% 1308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned Spinach Solids and Liquids have 11 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.4 times more Vitamin B1 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned Spinach Solids and Liquids 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, 1.5 times more Zinc and 1.9 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.6 times more Selenium and 2.4 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach Solids and Liquids have 2.5 times more Omega 3 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.3 times more Fat than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.