Comparing Nutrients in 5 ounces Boiled Spinach VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	0.78% 0.57g	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	8.95% 3.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	11% 0.14mg	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	51.7% 207μg	34.7% 139μg	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	15.4% 14mg	22.5% 20.3mg	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	19.7% 2.95mg	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	19.3% 193mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	28.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	36.8% 0.85mg	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	11.3% 79.4mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 130g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.5 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 5 oz.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Spinach vs Canned Spinach:

• Boiled and Drained Spinach has 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Calcium, Copper, Magnesium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach, Solids with Salt contain 1.9 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.