Comparing Nutrients in 100 grams Boiled Spinach VS 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	0.79% 23kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.46% 0.33g	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	6.3% 2.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	6.15% 0.08mg	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	36.5% 146μg	14.5% 58μg	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	11% 9.8mg	15% 13.5mg	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	14% 2.08mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	317% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	21.4% 0.49mg	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	8% 56mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 93g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.3 times more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.4 times more Vitamin C than Boiled and Drained Spinach.
• 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 g.

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

• Boiled and Drained Spinach has 1.6 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 4.6 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 Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spinach has 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.3 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.