Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0% 0g	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	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	14% 5.24g	38g per day for Men 19-50 years
Protein	5.34% 3g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	9.2% 0.11mg	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	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15% 0.19mg	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	43% 172μg	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	3.46% 3.1mg	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	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	25.4% 0.23mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	44% 1mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Spinach with Liquids versus 5 oz of Boiled Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach with Salt:

• 5 ounces of Canned Spinach with Liquids have 6.1 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 1.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Canned Spinach Solids and Liquids.
• 5 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 4.3 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Iron, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Spinach with Liquids have 1.4 times more Omega 3 than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.