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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Spinach with Liquids and Salt	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	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	3.2% 4.14g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	5.97% 2.27g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.34% 3g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	74% 665μg	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	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	20.6% 82.2μg	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	21.3% 19mg	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	15% 2.27mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Calcium	11.8% 118mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	28% 2.24mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	6.48% 45.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	30% 452mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Spinach with Liquids and Salt 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 with Liquids and Salt vs Spinach:

• 5 oz of Raw Spinach contain 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9, 2.1 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Spinach Solids and Liquids 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 with Liquids and Salt vs Spinach:

• 5 ounces of Canned Spinach with Liquids and Salt have 4 times more Sodium than Spinach.
• While 5 oz of Raw Spinach contain 1.7 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach contain similar levels of Calcium, Copper and Water per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Spinach contain 1.4 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.