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

Weight per 500 calories

• Spinach: 2174g
• Canned Spinach with Liquids and Salt: 2632g

Spinach has 1.2 times more energy per 100g than Canned Spinach with Liquids and Salt. It has very low energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	188% 3g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	59% 77g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	111% 42g	38g per day for Men 19-50 years
Protein	111% 62g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	382% 1526μg	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	679% 611mg	395% 355mg	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	294% 44mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	215% 2152mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	339% 3.05mg	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	736% 59mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	152% 1065mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	66.3% 2453g	3700g per day for Men 19-50 years

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

• Raw Spinach has 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 Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spinach vs Canned Spinach with Liquids and Salt:

• Raw Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 1.5 times more Selenium and 4.9 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.