Comparing Nutrients in 7 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	1.57% 45.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	5.54% 7.2g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	10% 5.68g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	103% 931μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	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	62% 55.8mg	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% 4.03mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.6% 196mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	67.2% 5.38mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	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	32.6% 1107mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	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 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 7 oz.
• Both Raw 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 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.