Nutrients in fresh, canned, and frozen spinach

Characters A, B, C, and E refer to the corresponding vitamins

1 cup of spinach contains:

Cooked from fresh

% RDA A 2,260 mcg 323 B6 0.73 mg 49 B12 0.009 mcg 0 C 56.1 mg 75 E 9.3 mg 62

% RDA Calcium 559.5 mg 47 Cholesterol 0.0 mg -- Copper 0.75 mg 84 Iron 12.5 mg 156 Magnesium 351.1 mg 110 Manganese 3.3 mg 184 Niacin 2.0 mg 14

% RDA Pant. Acid 0.39 mg 8 Phosphorus 215.3 mg 31 Potassium 1,791.7 mg 38 Riboflav 0.8 mg 73 Selenium 6.1 mcg 11 Sodium 667.8 mg 51 Thiamin 0.24 mg 22 Zinc 2.6 mg 32

Cooked from canned

% RDA A 1,08 mcg 156 B6 0.21 mg 14 B12 0.0047 mcg 0 C 29.1 mg 39 E 4.5 mg 30

% RDA Calcium 272.3 mg 23 Cholesterol 0.0 mg -- Copper 0.39 mg 43 Iron 4.9 mg 62 Magnesium 162.9 mg 51 Manganese 1.3 mg 71 Niacin 0.83 mg 6

% RDA Pant. Acid 0.1 mg 2 Phosphorus 94.5 mg 14 Potassium 742.3 mg 16 Riboflav 0.3 mg 27 Selenium 3.0 mcg 5 Sodium 88.6 mg 7 Thiamin 0.035 mg 3 Zinc 0.99 mg 12

Cooked from frozen

% RDA A 3,53 mcg 504 B6 1.0 mg 67 B12 0.015 mcg 1 C 60.6 mg 81 E 16.8 mg 112

% RDA Calcium 871.9 mg 73 Cholesterol 0.0 mg -- Copper 1.1 mg 120 Iron 16.5 mg 206 Magnesium 518.4 mg 162 Manganese 4.8 mg 266 Niacin 2.9 mg 21

% RDA Pant. Acid 0.55 mg 11 Phosphorus 317.6 mg 45 Potassium 2,408.5 mg 51 Riboflav 1.2 mg 105 Selenium 17.4 mcg 32 Sodium 1,297.9 mg 100 Thiamin 0.4 mg 36 Zinc 3.6 mg 45