Comparing Nutrients in 7 ounces Canned Spinach VS Boiled Spinach

Macros Ratio

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

Macro Nutrients

	Canned Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	1.18% 0.85g	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	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	108% 972μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	37% 0.48mg	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	48.6% 194μg	72.4% 290μg	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	31.5% 28.4mg	21.6% 19.4mg	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	25.7% 3.85mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	763% 916μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	25.2% 252mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	57% 4.56mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	80.7% 1.86mg	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	12.5% 87.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Boiled Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Spinach versus 7 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Spinach vs Boiled Spinach:

• 7 ounces of Canned Spinach have 1.5 times more Vitamin C than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 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.
• Both Canned Spinach and Boiled Spinach provide similar amounts of Vitamin A, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Spinach vs Boiled Spinach:

• 7 ounces of Canned Spinach have 4.6 times more Sodium than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 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.
• Both Canned Spinach and Boiled Spinach contain similar levels of Calcium, Copper, Magnesium, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Spinach have 1.9 times more Omega 3 than Boiled Spinach.
• Both Canned Spinach and Boiled Spinach offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.