Comparing Nutrients in 1 kilogram Canned Spinach VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.5% 4g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	50% 28g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	544% 4900μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	13% 0.17mg	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	245% 980μg	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	159% 143mg	87.8% 79mg	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	129% 19.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3847% 4616μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	127% 1270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	288% 23mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	260% 5.97mg	25.7% 0.59mg	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	63% 440mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 918g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Spinach vs Stewed Canned Tomatoes:

• Canned Spinach, Solids with Salt have 54.4 times more Vitamin A, 3.9 times more Vitamin B2, 5.9 times more Vitamin B6, 19.6 times more Vitamin B9, 1.8 times more Vitamin C, 2.3 times more Vitamin E and 192.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.4 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Spinach vs Stewed Canned Tomatoes:

• Canned Spinach, Solids with Salt have 3.7 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 6.3 times more Magnesium, 10.1 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium, 1.5 times more Sodium and 2.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Canned Spinach, Solids with Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Spinach, Solids with Salt have 59.3 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Carbohydrate and 8.8 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.