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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.14% 0.024g	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	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.84% 0.61g	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	5.97% 2.27g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.34% 3g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	26.4% 0.34mg	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	51.7% 207μg	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	15.4% 14mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	11.8% 118mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	57.6% 1.33mg	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	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	30% 452mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.5% 129g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids with Salt have 1.4 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.3 times more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Spinach Solids and Liquids with Salt have 4.6 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.6 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids with Salt have 1.3 times more Omega 3 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.