Comparing Nutrients in 14 ounces Boiled Chopped Or Leaf Frozen Spinach VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	14% 10g	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	0.49% 0.36g	7.17% 5.2g	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	% 0.79g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	28.4% 16g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	266% 2393μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	34% 0.44mg	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	120% 480μg	7.94% 31.8μg	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	9.7% 8.73mg	55.6% 50mg	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	94% 14mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	60.7% 607mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	97% 7.78mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	11.7% 0.27mg	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	28.3% 198mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.54% 353g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Tomatoes in Juice with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 30.2 times more Vitamin A, 3.2 times more Vitamin B2, 1.2 times more Vitamin B6, 15.1 times more Vitamin B9, 6 times more Vitamin E and 208 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 7.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Tomatoes in Juice with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.6 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 8.2 times more Magnesium, 10.5 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 7.9 times more Selenium and 4.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.1 times more Energy, 92.8 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 5.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5 times more Sugars and 14.6 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.