Comparing Nutrients in 1 kilogram Boiled Spinach with Salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Spinach with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	7.93% 230kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	50% 19g	38g per day for Men 19-50 years
Protein	53% 29.7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	582% 5240μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	97% 1.26mg	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	365% 1460μg	27.5% 110μg	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	109% 98mg	118% 106mg	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	139% 21mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	136% 1360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	73.5% 1.7mg	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	80% 560mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	204% 3060mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.7% 912g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spinach with Salt versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spinach with Salt vs Tomato Puree:

• 1 kilogram of Boiled Spinach with Salt has 20.2 times more Vitamin A, 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B6, 13.3 times more Vitamin B9 and 145.2 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Tomato Puree provide similar amounts of Vitamin C and Vitamin E per one kilogram.
• Both Boiled and Drained Spinach with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach with Salt vs Tomato Puree:

• 1 kilogram of Boiled Spinach with Salt has 7.6 times more Calcium, 2 times more Iron, 3.8 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Selenium, 10.9 times more Sodium and 2.1 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.6 times more Copper than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Tomato Puree contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach with Salt has 23 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.4 times more Carbohydrate and 11.2 times more Sugars than Boiled and Drained Spinach with Salt.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach with Salt as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.