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

Weight per 100 calories

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

Canned Spinach, Solids with Salt have 1.4 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	48.4% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	22% 16g	2.4% 1.74g	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	11.3% 8.2g	NA	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	14% 125μg	237% 2130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	5.8% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	33.4% 0.43mg	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	12.5% 50μg	107% 426μg	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	87.5% 78.8mg	69% 62mg	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	24.6% 3.7mg	56.2% 8.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	1672% 2007μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	20.6% 206mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	87% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	NA	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	44.5% 3.56mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	78.7% 330mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	113% 2.6mg	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	15% 106mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	93% 1400mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	18% 2mg	11mg per day for Men 19-50 years
Water	16% 592g	10.8% 399g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Canned Spinach Nutrients Per 100 Kcal

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

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

• 100 calories of Tomatoes in Juice with Salt have 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.
• While 100 kcal of Canned Spinach, Solids with Salt contain 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.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Tomatoes in Juice with Salt have 1.5 times more Water than Canned Spinach.
• While 100 kcal of Canned Spinach, Solids with Salt contain 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.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomatoes in Juice with Salt have 4.2 times more Omega 6, 1.5 times more Carbohydrate and 9.2 times more Sugars than Canned Spinach.
• While 100 kcal of Canned Spinach, Solids with Salt contain 1.4 times more Fat, 31 times more Omega 3 and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 100 calories of Canned Spinach provide inadequate amounts of Omega 6