Comparing Nutrients in 100 calories Canned Spinach VS Canned Spinach with Liquids and Salt

Weight per 100 calories

• Canned Spinach: 435g
• Canned Spinach with Liquids and Salt: 526g

Canned Spinach has 1.2 times more energy per 100g than Canned Spinach with Liquids and Salt. It has very low energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Spinach or Canned Spinach with Liquids and Salt?

Macros Ratio

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

Macro Nutrients

	Canned Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	2.4% 1.74g	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	27.5% 10.4g	22% 8.42g	38g per day for Men 19-50 years
Protein	22% 12.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	237% 2130μg	236% 2126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	32.4% 0.42mg	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	107% 426μg	76.3% 305μg	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	69% 62mg	79% 71mg	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	56.2% 8.43mg	56% 8.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	1670% 2004μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	55.2% 552mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	68% 0.61mg	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	125% 10mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	113% 2.6mg	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	27.3% 191mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	112% 1679mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	10.8% 399g	13.3% 491g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Spinach vs Canned Spinach with Liquids and Salt:

• Canned Spinach, Solids with Salt have 1.4 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.4 times more Vitamin B1 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Spinach vs Canned Spinach with Liquids and Salt:

• Canned Spinach, Solids with Salt have 1.3 times more Calcium, 1.3 times more Copper, 1.2 times more Iron and 1.2 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach, Solids with Salt and Canned Spinach Solids and Liquids with Salt have similar amounts of Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach, Solids with Salt have 1.2 times more Omega 3 and 1.2 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach, Solids with Salt and Canned Spinach Solids and Liquids with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.