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

Macros Ratio

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

Macro Nutrients

	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	0.57% 0.55g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	3.96% 5.15g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	74% 665μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	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	44.3% 40mg	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% 2.88mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	14% 140mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	48% 3.84mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	23.3% 791mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.57% 132g	3700g per day for Men 19-50 years

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

• Raw Spinach has 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 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 Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin A per 5 oz.
• Both Raw 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 Spinach vs Canned Spinach with Liquids and Salt:

• Raw Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 4 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium, Copper, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Spinach has 1.2 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Raw Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Omega 3 per 5 oz.
• Both Raw 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.