Comparing Nutrients in 1 kilogram Tomato Puree VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Tomato Puree	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	37% 48g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	7.03% 5.1g	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	33% 24g	1.24% 0.9g	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	% 24.5g	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	50% 19g	97% 37g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	105% 1.36mg	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	27.5% 110μg	303% 1210μg	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	118% 106mg	24.4% 22mg	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	131% 19.7mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	179% 1.6mg	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	223% 18mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	312% 7.17mg	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	57% 400mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.8% 879g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 1 kg

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

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

• 1 kilogram of Tomato Puree has 3.3 times more Vitamin B3, 5.9 times more Vitamin B5 and 4.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 23.2 times more Vitamin A, 3.1 times more Vitamin B1, 2.2 times more Vitamin B2, 11 times more Vitamin B9, 1.8 times more Vitamin E and 159 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Canned Tomato Puree as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 1 kilogram of Tomato Puree has 1.8 times more Copper and 1.5 times more Potassium than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 8.5 times more Calcium, 3.6 times more Magnesium, 4.2 times more Manganese, 7.9 times more Selenium, 11.5 times more Sodium and 1.4 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Iron, Phosphorus 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 Tomato Puree has 1.9 times more Carbohydrate, 9.5 times more Sugars and 26.4 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 21.5 times more Omega 3, 1.9 times more Fiber and 2.4 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.