Comparing Nutrients in 100 calories Canned Spinach VS Tomatoes in Juice with Salt

Weight per 100 calories

• Canned Spinach: 435g
• Tomatoes in Juice with Salt: 625g

Canned Spinach has 1.4 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Spinach or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	22% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	11.3% 8.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.2g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	237% 2130μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	87.5% 78.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.2% 8.43mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	55.2% 552mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	125% 10mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	18.5% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	10.8% 399g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Spinach vs Tomatoes in Juice with Salt:

• Canned Spinach, Solids with Salt have 17 times more Vitamin A, 1.7 times more Vitamin B2, 8.5 times more Vitamin B9, 2.3 times more Vitamin E and 123.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 51.7 times more Vitamin B1, 2.6 times more Vitamin B3, 3.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Spinach vs Tomatoes in Juice with Salt:

• Canned Spinach, Solids with Salt have 2.7 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 6.1 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 1.9 times more Sodium and 2.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Water than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach, Solids with Salt have 1.4 times more Fat, 1.7 times more Saturated Fat, 31 times more Omega 3 and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.2 times more Omega 6, 1.5 times more Carbohydrate and 9.2 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.