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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.26% 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	4.6% 5.97g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.34% 3g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	92% 831μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	439% 527μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	11.8% 118mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	22.7% 0.2mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	43.4% 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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	30% 452mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.45% 128g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids with Salt have 2.5 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.5 times more Vitamin A, 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Unprepared Frozen Spinach have similar amounts of Vitamin K per 5 oz.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen 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 Frozen Spinach:

• Canned Spinach Solids and Liquids with Salt have 4.3 times more Sodium than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.6 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 1.3 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Unprepared Frozen Spinach have similar amounts of Copper, Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids with Salt have 1.5 times more Omega 3 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.5 times more Energy, 1.4 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.