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

Weight per 100 calories

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

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	2.58% 1.87g	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	22% 8.42g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	236% 2126μg	253% 2278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	81% 1.05mg	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	76.3% 305μg	159% 635μg	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	79% 71mg	47.3% 42.6mg	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% 8.42mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1670% 2004μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	43.7% 437mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.1% 164μg	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	104% 8.3mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	177% 4.07mg	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	24% 168mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	59.6% 2026mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	112% 1679mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	13.3% 491g	10.7% 397g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids with Salt have 1.7 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin E and Vitamin K per 100 kcal.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Spinach Solids and Liquids with Salt have 5.5 times more Sodium and 1.2 times more Water than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.4 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach Solids and Liquids with Salt have 1.7 times more Fat and 1.6 times more Omega 3 than Boiled and Drained Spinach.
• Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.