Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	80% 104g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	5.6% 3.14g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.3% 0.38mg	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	7.94% 31.8μg	12% 47.6μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	13% 131mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	260% 5.97mg	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	9.64% 67.5mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	159% 87.7μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	10% 376g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Spinach Spaghetti per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cooked Spinach Spaghetti to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Cooked Spinach Spaghetti:

• 14 ounces of Tomatoes in Juice with Salt have 2.5 times more Vitamin A, 5.9 times more Vitamin B1 and more Vitamin C than Cooked Spinach Spaghetti.
• While 14 oz of Cooked Spinach Spaghetti contain 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Spinach Spaghetti provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Spinach Spaghetti have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cooked Spinach Spaghetti:

• 14 ounces of Tomatoes in Juice with Salt have 3.3 times more Potassium, 8.2 times more Sodium and 1.4 times more Water than Cooked Spinach Spaghetti.
• While 14 oz of Cooked Spinach Spaghetti contain 3.9 times more Copper, 1.8 times more Iron, 6.2 times more Magnesium, 22.1 times more Manganese, 6.4 times more Phosphorus, 31.6 times more Selenium and 9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Spinach Spaghetti contain similar levels of Calcium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Spinach Spaghetti contain 8.1 times more Energy, 7.5 times more Carbohydrate and 5.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.