Nutrient Comparison: Spinach VS Tomato Puree per 14 oz
Compare the macro and micronutrient content in 14 oz of Spinach versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Spinach vs Tomato Puree:
- 14 ounces of Spinach have 18 times more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B6, 17.6 times more Vitamin B9, 2.7 times more Vitamin C and 142 times more Vitamin K than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 2 times more Vitamin B3 and 6.8 times more Vitamin B5 than Raw Spinach.
- Both Spinach and Tomato Puree provide similar amounts of Vitamin E per 14 ounces.
- 14 ounces of Spinach have insufficient amounts of Vitamin B5
- Both Raw Spinach as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Spinach vs Tomato Puree:
- 14 ounces of Spinach have 5.5 times more Calcium, 1.5 times more Iron, 3.4 times more Magnesium, 5.3 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 1.5 times more Zinc than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 2.2 times more Copper than Raw Spinach.
- Both Spinach and Tomato Puree contain similar levels of Water per 14 ounces.
- 14 ounces of Tomato Puree lack sufficient amounts of Calcium
- Both Raw Spinach as well as Canned Tomato Puree lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Spinach have 34.5 times more Omega 3 and 1.7 times more Protein than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 2.5 times more Carbohydrate, 11.5 times more Sugars and 15.9 times more Fructose than Raw Spinach.
- Both Spinach and Tomato Puree offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Tomato Puree provide inadequate amounts of Omega 3
- Both Raw Spinach as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in 14 ounces.