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

Macros Ratio

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

Macro Nutrients

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.19% 0.033g	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	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	0.65% 0.47g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	8.72% 0.11mg	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	20.6% 82.2μg	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	21.3% 19mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.3% 193mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	18.3% 0.16mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	30.4% 0.7mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.57% 132g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 1.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Spinach Solids and Liquids 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 with Liquids and Salt:

• Boiled and Drained Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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