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

Weight per 100 calories

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

Boiled 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 - Boiled Spinach or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	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	12.5% 16.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	253% 2278μg	236% 2126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	159% 635μg	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	47.3% 42.6mg	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	60.3% 9.04mg	56% 8.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	1670% 2004μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Boiled and Drained Spinach has 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.
• While Canned Spinach Solids and Liquids with Salt contain 1.7 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 100 kcal.
• 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 100 kcal.

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

• Boiled and Drained Spinach has 1.4 times more Calcium, 1.2 times more Copper, 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.
• While Canned Spinach Solids and Liquids with Salt contain 5.5 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 Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Spinach has 1.2 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.7 times more Fat and 1.6 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Boiled and Drained Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.