Comparing Nutrients in 1 kilogram Canned Spinach with Liquids and Salt VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	6.55% 190kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	28% 36.2g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	NA	38g per day for Men 19-50 years
Protein	37.7% 21g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	449% 4040μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	79.2% 1.03mg	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	145% 580μg	22.5% 90μg	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	150% 135mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3173% 3808μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	83% 830mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	100% 0.9mg	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	198% 16mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	57.4% 1.32mg	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	45.7% 320mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	213% 3190mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 932g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Spinach with Liquids and Salt versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids and Salt vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Canned Spinach with Liquids and Salt has 20.2 times more Vitamin A, 5.6 times more Vitamin B2, 6.4 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.9 times more Vitamin B1, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Spinach Solids and Liquids with Salt.
• 1 kilogram of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids and Salt vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Canned Spinach with Liquids and Salt has 4.2 times more Calcium, 1.3 times more Copper, 6.1 times more Iron, 5.1 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 3.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Sodium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Spinach with Liquids and Salt has 122 times more Omega 3 and 3.1 times more Protein than Canned Tomatoes with Green Chilies.
• Both Canned Spinach with Liquids and Salt and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Spinach Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one kilogram.