Comparing Nutrients in 300 calories Canned SpinachVS Frozen Spinach

Weight per 300 calories

Canned Spinach

1304g

Frozen Spinach

1035g

Unprepared Frozen Spinach has 1.3 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is very low in comparison to other foods. Canned Spinach having very low energy density.

Which food has more nutrients per 300 calories - Canned Spinach or Frozen Spinach?

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Frozen Spinach

40%

14%

46%

300 kcal ▼

Macro Nutrients

Canned Spinachvs Frozen Spinach

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.72%6.52g

Fat

6.08%5.9g

6.52 gvs5.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.3%1.06g

Saturated Fat

1.33%0.42g

1.06 gvs0.42 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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145%2.32g

Omega 3

53%0.85g

2.32 gvs0.85 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.53%0.43g

Omega 6

0%0g

0.43 gvs0 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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34%44.3g

Carbohydrate

33.5%43.6g

44.3 gvs43.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.2%5.2g

Sugars

9.27%6.72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.2 gvs6.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.57%1.86g

≤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 gvs1.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.5g

NA gvs2.5 g

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

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Sucrose

%2.5g

NA gvs2.5 g

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

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82.4%31.3g

Fiber

79%30g

31.3 gvs30 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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65.5%36.7g

Protein

67%37.6g

36.7 gvs37.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Spinachvs Frozen Spinach

710%6391μg

Vitamin A

674%6062μg

RAE, retinol activity equivalents

6391 μgvs6062 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg

Vitamin B1

81%0.97mg

Thiamine

0.21 mgvs0.97 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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138%1.8mg

Vitamin B2

178%2.3mg

Riboflavin

1.8 mgvs2.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.6%5.06mg

Vitamin B3

32.8%5.24mg

Niacin, nicotinic acid, niacinamide

5.06 mgvs5.24 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.61mg

Vitamin B5

19.4%0.97mg

Pantothenic acid

0.61 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg

Vitamin B6

137%1.78mg

Pyridoxine

1.3 mgvs1.78 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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320%1278μg

Vitamin B9

375%1500μg

Folates and Folic Acid

1278 μgvs1500 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 .

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207%187mg

Vitamin C

63.2%57mg

Ascorbic acid

187 mgvs57 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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169%25.3mg

Vitamin E

200%30mg

Tocopherols and Tocotrienols

25.3 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5017%6021μg

Vitamin K

3207%3848μg

Phytomenadione or phylloquinone

6021 μgvs3848 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Spinachvs Frozen Spinach

166%1657mg

Calcium

133%1334mg

1657 mgvs1334 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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261%2.35mg

Copper

166%1.5mg

2.35 mgvs1.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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375%30mg

Iron

244%19.6mg

30 mgvs19.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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236%991mg

Magnesium

185%776mg

991 mgvs776 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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339%7.8mg

Manganese

317%7.3mg

7.8 mgvs7.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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82%574mg

Phosphorus

72.4%507mg

574 mgvs507 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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133%4513mg

Potassium

105%3579mg

4513 mgvs3579 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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33.2%18.3μg

Selenium

113%62μg

18.3 μgvs62 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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280%4200mg

Sodium

51%766mg

4200 mgvs766 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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54.5%6mg

Zinc

52.7%5.8mg

6 mgvs5.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.4%1197g

Water

25.2%933g

1197 gvs933 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Spinach vs Frozen Spinach:

Canned Spinach, Solids with Salt have 3.3 times more Vitamin C and 1.6 times more Vitamin K than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Unprepared Frozen Spinach have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 300 kcal.
Both Canned Spinach, Solids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach vs Frozen Spinach:

Canned Spinach, Solids with Salt have 1.2 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium, 5.5 times more Sodium and 1.3 times more Water than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 3.4 times more Selenium than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Unprepared Frozen Spinach have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Spinach, Solids with Salt have 2.5 times more Saturated Fat and 2.7 times more Omega 3 than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 1.3 times more Sugars than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Unprepared Frozen Spinach have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
Both Canned Spinach, Solids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned SpinachVS Boiled Chopped Or Leaf Frozen SpinachFrozen SpinachVS Boiled Chopped Or Leaf Frozen Spinach

Compare Foods

Comparing Nutrients in 300 calories Canned SpinachVS Frozen Spinach

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Spinach or Frozen Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: