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Comparing Nutrients in 100 calories Canned Spinach with Liquids and SaltVS Canned Spinach

Weight per 100 calories

Canned Spinach with Liquids and Salt
526g
Canned 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 Canned Spinach?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids and Salt
36%
14%
50%
Canned Spinach
38%
15%
47%
100 kcal ▼

Macro Nutrients

Canned Spinach with Liquids and Saltvs Canned Spinach
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g
Fat
2.24%2.17g
1.95 gvs2.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.99%0.32g
Saturated Fat
1.1%0.35g
0.32 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g
Omega 3
48.4%0.77g
0.64 gvs0.77 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
0.84%0.14g
0.12 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.4g
Carbohydrate
11.4%14.8g
15.4 gvs14.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.4%1.74g
Sugars
2.4%1.74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs1.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g
Fiber
27.5%10.4g
8.42 gvs10.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
22%12.2g
11 gvs12.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Spinach with Liquids and Saltvs Canned Spinach
236%2126μg
Vitamin A
237%2130μg
RAE, retinol activity equivalents
2126 μgvs2130 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.9%0.095mg
Vitamin B1
5.8%0.07mg
Thiamine
0.095 mgvs0.07 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
46%0.6mg
Riboflavin
0.56 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.9%1.43mg
Vitamin B3
10.5%1.7mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs1.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4%0.2mg
Vitamin B5
4.1%0.2mg
Pantothenic acid
0.2 mgvs0.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
32.4%0.42mg
Vitamin B6
33.4%0.43mg
Pyridoxine
0.42 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.3%305μg
Vitamin B9
107%426μg
Folates and Folic Acid
305 μgvs426 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
79%71mg
Vitamin C
69%62mg
Ascorbic acid
71 mgvs62 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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56%8.42mg
Vitamin E
56.2%8.43mg
Tocopherols and Tocotrienols
8.42 mgvs8.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1670%2004μg
Vitamin K
1672%2007μg
Phytomenadione or phylloquinone
2004 μgvs2007 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Spinach with Liquids and Saltvs Canned Spinach
43.7%437mg
Calcium
55.2%552mg
437 mgvs552 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg
Copper
87%0.78mg
0.61 mgvs0.78 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
104%8.3mg
Iron
125%10mg
8.3 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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70%295mg
Magnesium
78.7%330mg
295 mgvs330 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg
Manganese
113%2.6mg
2.6 mgvs2.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24%168mg
Phosphorus
27.3%191mg
168 mgvs191 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.6%1211mg
Potassium
44.2%1504mg
1211 mgvs1504 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.3μg
Selenium
11%6.1μg
6.3 μgvs6.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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112%1679mg
Sodium
93%1400mg
1679 mgvs1400 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
18%2mg
2.2 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.3%491g
Water
10.8%399g
491 gvs399 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Spinach with Liquids and Salt vs Canned Spinach:
Comparing minerals per 100 calories for Canned Spinach with Liquids and Salt vs Canned Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Canned Spinach with Liquids and SaltVS Frozen SpinachCanned SpinachVS Frozen Spinach
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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