Comparing Nutrients in 7 ounces Canned Spinach with Liquids and Salt VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	1.1% 0.79g	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	8.36% 3.18g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	89% 802μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	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	28.8% 115μg	48.6% 194μg	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	29.8% 26.8mg	31.5% 28.4mg	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	21% 3.18mg	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	630% 756μg	763% 916μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	16.5% 165mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	39.7% 0.36mg	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	39% 3.14mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	51.5% 1.2mg	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	9.07% 63.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5% 185g	4.92% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids and Salt vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K per 7 oz.
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Spinach with Liquids and Salt vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 1.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Manganese, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Spinach, Solids with Salt contain 1.5 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.