Comparing Nutrients in 100 grams Canned Spinach VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Spinach	Frozen Spinach	Recommended Dietary Allowance
Energy	0.79% 23kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	NA	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	1.9% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	13.2% 0.17mg	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	24.5% 98μg	36.3% 145μg	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	16% 14.3mg	6.1% 5.5mg	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	13% 1.94mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	385% 462μg	310% 372μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Frozen Spinach	Recommended Dietary Allowance
Calcium	12.7% 127mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16% 0.14mg	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	28.8% 2.3mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	30.6% 0.7mg	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	6.3% 44mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Spinach vs Frozen Spinach:

• Canned Spinach, Solids with Salt have 2.6 times more Vitamin C and 1.2 times more Vitamin K than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Unprepared Frozen Spinach have similar amounts of Vitamin A per 100 g.
• Both Canned Spinach, Solids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Spinach vs Frozen Spinach:

• Canned Spinach, Solids with Salt have 1.3 times more Copper, 1.2 times more Iron and 4.4 times more Sodium than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4.3 times more Selenium than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Unprepared Frozen Spinach have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Spinach, Solids with Salt have 2.2 times more Omega 3 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.3 times more Energy and 1.3 times more Protein than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Unprepared Frozen Spinach have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Canned Spinach, Solids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.