Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	5.23% 6.8g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	10% 5.7g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	95% 855μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	43% 172μg	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	3.46% 3.1mg	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	33.5% 5mg	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	21.7% 217mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	28.3% 0.26mg	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	34.7% 2.78mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	10% 71mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Canned Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Chopped Or Leaf Frozen Spinach versus 5 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Canned Spinach:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.2 times more Vitamin A, 4.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 6.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Spinach provide similar amounts of Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Canned Spinach:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.2 times more Calcium, 1.2 times more Manganese and 3.9 times more Selenium than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 3.3 times more Sodium than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Spinach contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 2.1 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.