Comparing Nutrients in 500 calories Canned Spinach with Liquids and SaltVS Boiled Spinach

Weight per 500 calories

Canned Spinach with Liquids and Salt

2632g

Boiled Spinach

2174g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Boiled Spinach?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids and Salt

36%

14%

50%

Boiled Spinach

41%

51%

500 kcal ▼

Macro Nutrients

Canned Spinach with Liquids and Saltvs Boiled 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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10%9.74g

Fat

5.83%5.65g

9.74 gvs5.65 g

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

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4.93%1.58g

Saturated Fat

2.92%0.93g

1.58 gvs0.93 g

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

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201%3.2g

Omega 3

125%2g

3.2 gvs2 g

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

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3.56%0.61g

Omega 6

2.17%0.37g

0.61 gvs0.37 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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59%77g

Carbohydrate

62.7%81.5g

77 gvs81.5 g

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

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12%8.7g

Sugars

13%9.35g

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

8.7 gvs9.35 g

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

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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111%42g

Fiber

137%52g

42 gvs52 g

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

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99%55.5g

Protein

115%64.6g

55.5 gvs64.6 g

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

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Vitamins

Canned Spinach with Liquids and Saltvs Boiled Spinach

1181%10632μg

Vitamin A

1266%11391μg

RAE, retinol activity equivalents

10632 μgvs11391 μg

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

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39.5%0.47mg

Vitamin B1

172%2.07mg

Thiamine

0.47 mgvs2.07 mg

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

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215%2.8mg

Vitamin B2

395%5.13mg

Riboflavin

2.8 mgvs5.13 mg

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

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44.6%7.13mg

Vitamin B3

66.6%10.7mg

Niacin, nicotinic acid, niacinamide

7.13 mgvs10.7 mg

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

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20%1mg

Vitamin B5

63%3.15mg

Pantothenic acid

1 mgvs3.15 mg

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

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162%2.1mg

Vitamin B6

405%5.26mg

Pyridoxine

2.1 mgvs5.26 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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382%1526μg

Vitamin B9

793%3174μg

Folates and Folic Acid

1526 μgvs3174 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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395%355mg

Vitamin C

237%213mg

Ascorbic acid

355 mgvs213 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

301%45.2mg

Tocopherols and Tocotrienols

42 mgvs45.2 mg

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

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8351%10021μg

Vitamin K

8942%10730μg

Phytomenadione or phylloquinone

10021 μgvs10730 μg

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

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Minerals

Canned Spinach with Liquids and Saltvs Boiled Spinach

218%2184mg

Calcium

296%2957mg

2184 mgvs2957 mg

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

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339%3.05mg

Copper

420%3.8mg

3.05 mgvs3.8 mg

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

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Fluoride

20.5%822μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs822 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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520%41.6mg

Iron

970%77.6mg

41.6 mgvs77.6 mg

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

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351%1474mg

Magnesium

450%1891mg

1474 mgvs1891 mg

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

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564%13mg

Manganese

884%20.3mg

13 mgvs20.3 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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120%842mg

Phosphorus

174%1217mg

842 mgvs1217 mg

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

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178%6053mg

Potassium

298%10130mg

6053 mgvs10130 mg

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

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57.4%31.6μg

Selenium

59.3%32.6μg

31.6 μgvs32.6 μg

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

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560%8395mg

Sodium

101%1522mg

8395 mgvs1522 mg

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

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100%11mg

Zinc

150%16.5mg

11 mgvs16.5 mg

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

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66.3%2453g

Water

53.6%1983g

2453 gvs1983 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 with Liquids and Salt vs Boiled Spinach:

Canned Spinach Solids and Liquids with Salt have 1.7 times more Vitamin C than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 kcal.
Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach with Liquids and Salt vs Boiled Spinach:

Canned Spinach Solids and Liquids with Salt have 5.5 times more Sodium and 1.2 times more Water than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 1.4 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Canned Spinach Solids and Liquids with Salt.
Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Spinach Solids and Liquids with Salt have 1.7 times more Fat and 1.6 times more Omega 3 than Boiled and Drained Spinach.
Both Canned Spinach Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
Both Canned Spinach Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Spinach with Liquids and SaltVS Canned SpinachBoiled SpinachVS Canned Spinach

Compare Foods

Comparing Nutrients in 500 calories Canned Spinach with Liquids and SaltVS Boiled Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Boiled Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: