Comparing Nutrients in 500 calories Boiled Spinach VS Canned Spinach

Weight per 500 calories

• Boiled Spinach: 2174g
• Canned Spinach: 2174g

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

Which food has more nutrients per 500 calories - Boiled Spinach or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.65g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.93g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	125% 2g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	57% 74g	130g per day for Men 19-50 years
Sugars	13% 9.35g	12% 8.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	137% 52g	38g per day for Men 19-50 years
Protein	115% 64.6g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	1266% 11391μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.13mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	167% 2.17mg	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	793% 3174μg	533% 2130μg	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	237% 213mg	345% 311mg	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	301% 45.2mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8942% 10730μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	296% 2957mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	435% 3.9mg	0.9mg per day for Men 19-50 years
Fluoride	20.5% 822μg	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	970% 77.6mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	564% 13mg	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	174% 1217mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	101% 1522mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	53.6% 1983g	54% 1995g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.5 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Spinach vs Canned Spinach:

• Boiled and Drained Spinach has 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Calcium, Copper, Magnesium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach, Solids with Salt contain 1.9 times more Fat, 1.9 times more Saturated Fat and 1.9 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.