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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.25% 2.92g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Vitamin A	45% 404μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.76% 0.038mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.5% 58μg	48.5% 194μg	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	15% 13.5mg	31.2% 28mg	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	10.7% 1.6mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 381μg	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Spinach	Recommended Dietary Allowance
Calcium	8.3% 83mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.4% 0.13mg	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	19.8% 1.58mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	39% 0.9mg	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	4.57% 32mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	21.3% 319mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Canned Spinach with Liquids and Salt versus 100 g of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Spinach contain 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 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 Canned Spinach with Liquids and Salt and Spinach provide similar amounts of Vitamin A per 100 grams.
• 100 grams of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Spinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Spinach with Liquids and Salt have 4 times more Sodium than Spinach.
• While 100 g of Raw Spinach contain 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.
• Both Canned Spinach with Liquids and Salt and Spinach contain similar levels of Calcium, Copper and Water per 100 grams.
• 100 grams of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Spinach contain 1.4 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Spinach offer comparable quantities of Omega 3 and Carbohydrate per 100 grams.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in 100 grams.