Comparing Nutrients in 500 calories Canned Spinach with Liquids and Salt VS Spinach

Weight per 500 calories

• Canned Spinach with Liquids and Salt: 2632g
• 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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	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	59% 77g	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	111% 42g	126% 48g	38g per day for Men 19-50 years
Protein	99% 55.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	382% 1526μg	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	395% 355mg	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	8351% 10021μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Calcium	218% 2184mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	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	520% 41.6mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	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	120% 842mg	152% 1065mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	560% 8395mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	53.7% 1987g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Spinach?

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids and Salt vs Spinach:

• 500 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 500 calories.
• Both Canned Spinach Solids and Liquids 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 with Liquids and Salt vs Spinach:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Canned Spinach Solids and Liquids with Salt and Raw Spinach have similar amounts of macro-nutrients per 500 kcal
• Both Canned Spinach with Liquids and Salt and Spinach offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.