Comparing Nutrients in 500 calories Canned SpinachVS Frozen Spinach

Weight per 500 calories

Canned Spinach

2174g

Frozen Spinach

1724g

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 500 calories - Canned Spinach or Frozen Spinach?

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Frozen Spinach

40%

14%

46%

500 kcal ▼

Macro Nutrients

Canned Spinachvs Frozen Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11.2%11g

Fat

10%9.83g

11 gvs9.83 g

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

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5.5%1.76g

Saturated Fat

2.2%0.71g

1.76 gvs0.71 g

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

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242%3.87g

Omega 3

88.4%1.4g

3.87 gvs1.4 g

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

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4.2%0.72g

Omega 6

0%0g

0.72 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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57%74g

Carbohydrate

56%72.6g

74 gvs72.6 g

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

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12%8.7g

Sugars

15.5%11.2g

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

8.7 gvs11.2 g

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

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Fructose

4.3%3.1g

≤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 gvs3.1 g

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

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Glucose

%4.14g

NA gvs4.14 g

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

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Sucrose

%4.14g

NA gvs4.14 g

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

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137%52g

Fiber

132%50g

52 gvs50 g

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

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109%61g

Protein

112%62.6g

61 gvs62.6 g

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

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Vitamins

Canned Spinachvs Frozen Spinach

1184%10652μg

Vitamin A

1123%10103μg

RAE, retinol activity equivalents

10652 μgvs10103 μg

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

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29%0.35mg

Vitamin B1

135%1.62mg

Thiamine

0.35 mgvs1.62 mg

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

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231%3mg

Vitamin B2

297%3.86mg

Riboflavin

3 mgvs3.86 mg

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

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52.7%8.43mg

Vitamin B3

54.6%8.74mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs8.74 mg

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

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20.4%1.02mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

1.02 mgvs1.62 mg

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

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167%2.17mg

Vitamin B6

228%2.97mg

Pyridoxine

2.17 mgvs2.97 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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533%2130μg

Vitamin B9

625%2500μg

Folates and Folic Acid

2130 μgvs2500 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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345%311mg

Vitamin C

105%95mg

Ascorbic acid

311 mgvs95 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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281%42mg

Vitamin E

333%50mg

Tocopherols and Tocotrienols

42 mgvs50 mg

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

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8362%10035μg

Vitamin K

5345%6414μg

Phytomenadione or phylloquinone

10035 μgvs6414 μg

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

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Minerals

Canned Spinachvs Frozen Spinach

276%2761mg

Calcium

222%2224mg

2761 mgvs2224 mg

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

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435%3.9mg

Copper

276%2.5mg

3.9 mgvs2.5 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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625%50mg

Iron

407%32.6mg

50 mgvs32.6 mg

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

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393%1652mg

Magnesium

308%1293mg

1652 mgvs1293 mg

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

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564%13mg

Manganese

528%12mg

13 mgvs12 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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137%957mg

Phosphorus

121%845mg

957 mgvs845 mg

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

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221%7522mg

Potassium

175%5966mg

7522 mgvs5966 mg

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

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55.3%30.4μg

Selenium

188%103μg

30.4 μgvs103 μg

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

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467%7000mg

Sodium

85%1276mg

7000 mgvs1276 mg

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

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91%10mg

Zinc

87.8%9.66mg

10 mgvs9.66 mg

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

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54%1995g

Water

42%1555g

1995 gvs1555 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Canned Spinach, Solids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Canned Spinach, Solids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Canned SpinachVS Frozen Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Spinach or Frozen Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: