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

Macros Ratio

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

Macro Nutrients

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	4.6% 5.97g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	92% 831μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	439% 527μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	18.3% 0.16mg	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	33.5% 2.68mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	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	9.92% 69.5mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.57% 132g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Spinach versus 5 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Spinach have 1.5 times more Vitamin A, 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 2.5 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Unprepared Frozen Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Spinach vs Canned Spinach with Liquids and Salt:

• 5 ounces of Frozen Spinach have 1.6 times more Calcium, 1.2 times more Copper, 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 with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 4.3 times more Sodium than Unprepared Frozen Spinach.
• Both Frozen Spinach and Canned Spinach with Liquids and Salt contain similar levels of Iron and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Spinach have 1.4 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 1.5 times more Omega 3 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.