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Comparing Nutrients in 5 ounces Canned Spinach with LiquidsVS 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%
5 oz ▼

Macro Nutrients

0.93%27kcal
Energy
1.66%48kcal
27 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g
Fat
1.27%1.23g
0.52 gvs1.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.085g
Saturated Fat
0.16%0.051g
0.085 gvs0.051 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11%0.17g
Omega 3
7.6%0.12g
0.17 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.033g
Omega 6
0%0g
0.033 gvs0 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.2%4.14g
Carbohydrate
5.23%6.8g
4.14 gvs6.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.65%0.47g
Sugars
1%0.72g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.47 gvs0.72 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.18%0.13g
≤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]
NA gvs0.13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.28g
NA gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.3g
NA gvs0.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.2%3.1g
Fiber
14%5.24g
3.1 gvs5.24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.34%3g
Protein
10%5.7g
3 gvs5.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

63.6%573μg
Vitamin A
95%855μg
RAE, retinol activity equivalents
573 μgvs855 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.13%0.026mg
Vitamin B1
9.2%0.11mg
Thiamine
0.026 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.6%0.15mg
Vitamin B2
19%0.25mg
Riboflavin
0.15 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.4%0.38mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.38 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.08%0.054mg
Vitamin B5
2.13%0.11mg
Pantothenic acid
0.054 mgvs0.11 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.72%0.11mg
Vitamin B6
15%0.19mg
Pyridoxine
0.11 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.6%82.2μg
Vitamin B9
43%172μg
Folates and Folic Acid
82.2 μgvs172 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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21.3%19mg
Vitamin C
3.46%3.1mg
Ascorbic acid
19 mgvs3.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15%2.27mg
Vitamin E
33.5%5mg
Tocopherols and Tocotrienols
2.27 mgvs5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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450%540μg
Vitamin K
639%766μg
Phytomenadione or phylloquinone
540 μgvs766 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.8%118mg
Calcium
21.7%217mg
118 mgvs217 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.16mg
Copper
25.4%0.23mg
0.16 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28%2.24mg
Iron
34.7%2.78mg
2.24 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%79.4mg
Magnesium
27.7%116mg
79.4 mgvs116 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.4%0.7mg
Manganese
44%1mg
0.7 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.48%45.4mg
Phosphorus
10%71mg
45.4 mgvs71 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.6%326mg
Potassium
12.6%428mg
326 mgvs428 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.1%1.7μg
Selenium
14%7.8μg
1.7 μgvs7.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.1%106mg
Sodium
30.4%456mg
106 mgvs456 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.6mg
Zinc
6.3%0.69mg
0.6 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.57%132g
Water
3.4%126g
132 gvs126 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:
Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Boiled Chopped Or Leaf Frozen Spinach with Salt:
Comparison of macro-nutrients per 5 ounces:



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