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Comparing Nutrients in 100 calories Canned Spinach with LiquidsVS Tomatoes

Weight per 100 calories

Canned Spinach with Liquids
526g
Tomatoes
556g

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 or Tomatoes?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Tomatoes
17%
9%
74%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2%1.95g
Fat
1.15%1.1g
1.95 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.99%0.32g
Saturated Fat
0.49%0.16g
0.32 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g
Omega 3
1.04%0.017g
0.64 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
2.6%0.44g
0.12 gvs0.44 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
16.6%21.6g
15.4 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.4%1.74g
Sugars
20%14.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs14.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
10.5%7.6g
≤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 gvs7.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.94g
NA gvs6.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.5%11.6g
Fiber
17.5%6.67g
11.6 gvs6.67 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
8.73%4.9g
11 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

236%2126μg
Vitamin A
26%233μg
RAE, retinol activity equivalents
2126 μgvs233 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
7.9%0.095mg
Vitamin B1
17%0.21mg
Thiamine
0.095 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
8.1%0.11mg
Riboflavin
0.56 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.9%1.43mg
Vitamin B3
20.6%3.3mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs3.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4%0.2mg
Vitamin B5
9.9%0.49mg
Pantothenic acid
0.2 mgvs0.49 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
34%0.44mg
Pyridoxine
0.42 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
8.7%2.6μg
Biotin
NA μgvs2.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.3%305μg
Vitamin B9
21%83.3μg
Folates and Folic Acid
305 μgvs83.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
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
84.6%76mg
Ascorbic acid
71 mgvs76 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
20%3mg
Tocopherols and Tocotrienols
8.42 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1670%2004μg
Vitamin K
36.6%44μg
Phytomenadione or phylloquinone
2004 μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

43.7%437mg
Calcium
5.56%55.6mg
437 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg
Copper
36.4%0.33mg
0.61 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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104%8.3mg
Iron
18.8%1.5mg
8.3 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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70%295mg
Magnesium
14.6%61mg
295 mgvs61 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg
Manganese
27.5%0.63mg
2.6 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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
19%133mg
168 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
35.6%1211mg
Potassium
38.7%1317mg
1211 mgvs1317 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.3μg
Selenium
0%0μg
6.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
26.3%395mg
Sodium
1.85%27.8mg
395 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
8.6%0.94mg
2.2 mgvs0.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.3%491g
Water
14%525g
491 gvs525 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 vs Tomatoes:
Comparing minerals per 100 calories for Canned Spinach with Liquids vs Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: