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

Weight per 500 calories

• Canned Spinach: 2174g
• Boiled Chopped Or Leaf Frozen Spinach: 1471g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	341% 5.46g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	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	137% 52g	143% 54.4g	38g per day for Men 19-50 years
Protein	109% 61g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1184% 10652μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	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	533% 2130μg	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	345% 311mg	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	8362% 10035μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	276% 2761mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	435% 3.9mg	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	625% 50mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	393% 1652mg	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	137% 957mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	221% 7522mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	95% 1426mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	54% 1995g	35.3% 1308g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 1.2 times more Vitamin A, 1.3 times more Vitamin B3, 9.6 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.3 times more Vitamin B1 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Spinach, Solids with Salt have 1.2 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 2.7 times more Selenium than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Saturated Fat and 1.4 times more Omega 3 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.