Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	8.97% 260kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	3.45% 2.5g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	37% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	182% 2.37mg	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	12.5% 50μg	20% 80μg	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	87.8% 79mg	178% 160mg	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	55.3% 8.3mg	82% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2433% 2920μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	34% 340mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	85.6% 0.77mg	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	166% 13.3mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	229% 5.26mg	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	28.6% 200mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled New Zealand Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Boiled New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Stewed Canned Tomatoes has 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 3.1 times more Vitamin B2, 2.2 times more Vitamin B5, 13.9 times more Vitamin B6, 1.6 times more Vitamin B9, 2 times more Vitamin C, 1.5 times more Vitamin E and 121.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 1.5 times more Copper, 2 times more Iron, 2 times more Potassium and 2.1 times more Sodium than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 1.4 times more Calcium, 2.7 times more Magnesium, 8.9 times more Manganese and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled New Zealand Spinach contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 2.9 times more Carbohydrate and 14.1 times more Sugars than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 18.7 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.