Comparing Nutrients in 500 calories Frozen Spinach VS Canned Spinach

Weight per 500 calories

• Frozen Spinach: 1724g
• Canned Spinach: 2174g

Frozen Spinach has 1.3 times more energy per 100g than Canned Spinach. It has very low energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	56% 72.6g	57% 74g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	132% 50g	137% 52g	38g per day for Men 19-50 years
Protein	112% 62.6g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	222% 2224mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	435% 3.9mg	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	407% 32.6mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	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	121% 845mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	91% 10mg	11mg per day for Men 19-50 years
Water	42% 1555g	54% 1995g	3700g per day for Men 19-50 years

Frozen Spinach VS Canned Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Spinach have 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 3.3 times more Vitamin C and 1.6 times more Vitamin K than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach provide similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 500 calories.
• Both Unprepared Frozen Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Spinach have 3.4 times more Selenium than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium, 5.5 times more Sodium and 1.3 times more Water than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Spinach have 1.3 times more Sugars than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 2.7 times more Omega 3 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 500 calories.
• Both Unprepared Frozen Spinach as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in 500 calories.