Comparing Nutrients in 7 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	2% 57.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	6.43% 8.35g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	13% 7.2g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	129% 1163μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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% 288μg	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	12% 11mg	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	38.4% 5.75mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	25.6% 256mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	25.6% 0.23mg	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	47% 3.75mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	14% 97mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Canned Spinach with Liquids and Salt per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.