Comparing Nutrients in 5 ounces Canned Spinach VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Spinach	Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Spinach	Recommended Dietary Allowance
Vitamin A	77% 695μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	68.7% 275μg	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	22.5% 20.3mg	44.3% 40mg	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	18.3% 2.75mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	545% 654μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Spinach	Recommended Dietary Allowance
Calcium	18% 180mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	20.5% 0.18mg	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	40.8% 3.26mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	55.3% 1.27mg	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	8.9% 62.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Spinach vs Spinach:

• 5 oz of Raw Spinach contain 4.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 2 times more Vitamin B9 and 2 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Spinach provide similar amounts of Vitamin A, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1
• Both Canned Spinach, Solids with Salt as well as Raw Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Spinach vs Spinach:

• 5 ounces of Canned Spinach have 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Selenium and 4.1 times more Sodium than Spinach.
• While 5 oz of Raw Spinach contain 1.5 times more Manganese and 1.6 times more Potassium than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Spinach contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Spinach have 1.3 times more Omega 3 than Spinach.
• Both Canned Spinach and Spinach offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Canned Spinach, Solids with Salt as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.