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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.72% 7.44g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	0.9% 0.65g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	116% 1040μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	12.2% 0.16mg	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	72.4% 290μg	28.8% 115μg	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	21.6% 19.4mg	29.8% 26.8mg	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	27.5% 4.13mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	816% 980μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.88% 75μg	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	88.6% 7.1mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	80.7% 1.86mg	42.5% 0.98mg	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	16% 111mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.3 times more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Spinach has 1.6 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Spinach has 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.3 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.