Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	5.67% 4.1g	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	8.2% 3.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.34% 3g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	23.8% 0.31mg	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	20.6% 82.2μg	5.3% 21.3μg	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	21.3% 19mg	7.24% 6.52mg	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	15% 2.27mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	11% 0.099mg	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	28% 2.24mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	13% 0.3mg	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	6.48% 45.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Boiled Salsify with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Spinach with Liquids versus 5 oz of Boiled Salsify with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Boiled Salsify with Salt:

• 5 ounces of Canned Spinach with Liquids have more Vitamin A, 3.9 times more Vitamin B9, 2.9 times more Vitamin C, 8.4 times more Vitamin E and 1269.3 times more Vitamin K than Boiled Salsify with Salt.
• While 5 oz of Boiled and Drained Salsify with Salt contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Spinach Solids and Liquids.
• 5 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 5 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Boiled Salsify with Salt:

• 5 ounces of Canned Spinach with Liquids have 1.8 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 2.3 times more Manganese, 2 times more Selenium and 1.4 times more Zinc than Boiled Salsify with Salt.
• While 5 oz of Boiled and Drained Salsify with Salt contain 1.8 times more Phosphorus and 3.4 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Salsify with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Salsify with Salt contain 3.6 times more Energy, 5.3 times more Carbohydrate, 8.8 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids.
• 5 ounces of Canned Spinach with Liquids provide inadequate amounts of Energy