Comparing Nutrients in 500 calories Canned Spinach VS Spinach

Weight per 500 calories

• Canned Spinach: 2174g
• Spinach: 2174g

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

Discover which food has more nutrients per 500 calories - Canned Spinach or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Spinach	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	60.7% 79g	130g per day for Men 19-50 years
Sugars	12% 8.7g	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	137% 52g	126% 48g	38g per day for Men 19-50 years
Protein	109% 61g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	1184% 10652μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	533% 2130μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8362% 10035μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Spinach	Recommended Dietary Allowance
Calcium	276% 2761mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	435% 3.9mg	314% 2.83mg	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	736% 59mg	8mg per day for Men 19-50 years
Magnesium	393% 1652mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	848% 19.5mg	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	152% 1065mg	700mg per day for Men 19-50 years
Potassium	221% 7522mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	54% 1995g	53.7% 1987g	3700g per day for Men 19-50 years

Canned Spinach VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach or Spinach?

Lets compare vitamin content per 500 calories of Canned Spinach vs Spinach:

• 500 kcal of Raw Spinach contain 4.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 2 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Spinach provide similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 calories.
• Both Canned Spinach, Solids with Salt as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach vs Spinach:

• 500 calories of Canned Spinach have 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Selenium and 4.1 times more Sodium than Spinach.
• While 500 kcal of Raw Spinach contain 1.5 times more Manganese and 1.6 times more Potassium than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Spinach contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach have 1.3 times more Fat and 1.3 times more Omega 3 than Spinach.
• Both Canned Spinach and Spinach offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Canned Spinach, Solids with Salt as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.